FRIDAY SHIFT 10/23/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW
5 Rounds
5 Burpees
10 Alternating Hang Dumbbell Snatch
10 Alternating Lunges
Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-24# DB/KB
Score: Total Time
Goal: Under 15 Min
Kim's birthday workout is a doozy. This SHIFT workout is also a challenging one!
For the burpees you may do regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees.
Make sure you choose a burpee style that allows you to finish reps in no longer than 1 min even when you are super tired!
If you are doing a version with a push up make sure the hands are lower than the shoulders and in somewhat close to your body. Don't allow the elbows to flare out. Keep the belly tight and work to avoid snaking or worming! Touch the chest all of the way at the bottom.
For the hang dumbbell snatch you will use a single dumbbell held in one hand at the waist. Dip slightly making sure the heels stay down and knees don't cave in. Keep arm straight with weight dipping between the legs. Stand up hard and fast, shrug, and then punch the dumbbell overhead - locking out with the bicep by the ear! Lower back to the waist and switch hands. For each set of 10 you will end up doing 5 per arm.
The lunges will be unweighted.
For the lunges you may do forward stepping, reverse stepping, or even walking lunges. Reverse are our favorite for balance and glute activation purposes - but it's up to you. Make sure you take a long enough step each time that your front heel stays down when your back knee touches. Don't allow the working knee to cave in. Stand completely between reps and alternate feet with each step. You may also choose to use a counter balance for support. For each set of 10 you end up doing 5 per leg.
If you are unable to lunge for injury issues - you may choose to sub alternating step ups or single leg toe taps.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
LUNGESTERS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings
LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.