WEDNESDAY SHIFT 10/28/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CHEST OPENER, SCIATICA/PIRIFORMIS
8 Rounds
12 Eye-Level KB/DB Swings
8 Push Ups
12 Alternating, Unweighted Lunges
Idea Weight for Men: 35-55# KB/DB
Idea Weight for Women: 12-25# KB/DB
Score: Time
Goal: 15 Min or Less
The way this one goes is you'll perform 12 swings, followed by 8 push ups, then 12 lunges until 8 rounds are complete.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.
Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.
The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges.
Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel of the front foot to stand completely between reps.
If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
LUNGE - 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.