MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: CALVES/ANKLES, LOWER BACK RELEASE

Simple Shift Warm Up

AMRAP 12 Min
(As Many Rounds and Reps As Possible in 12 Min)

20 Single Unders or Taps
5 Hang Dumbbell Snatch, Right
5 Hang Dumbbell Snatch, Left
10 Alternating Weighted LOW Step Ups

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one, you're gonna do 20 single unders or taps, then 5 hang dumbbell snatches on each arm, then 10 alternating step ups until 12 minutes are over!

If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.

If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.

You may also choose to do low step ups if jumping or skipping is not an option.

For the DB Hang Snatches you will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist for the next rep. You will switch hands once you've completed a full set on one hand.

For the step ups, you will choose a low height that you can step up with a weight at your chest/shoulders and you feel comfortable stepping up and down from.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 10 you will do 5 per leg.

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB 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 sub KB SWINGS. Strengthen the posterior chain and balance out the growing belly.

DB STEP UPS/STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat