FRIDAY SHIFT 11/06/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, QUADS/IT BAND
5 Rounds
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Squat + Press
5 Inchworms
Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Time
Goal: 15 Min or Less
For this workout, you'll perform 1 minute of movement, 10 squat + press, and 5 inchworms for a total of 5 rounds!
For the first part you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.
For the Squat portion of the Squat + Press, you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
For the Press portion, after you've stood out of the squat, focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
For the inchworms, you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out! Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand. You can also take out the push up completely.
You may also sub a push up + 8 elevated shoulder taps in place of each rep.
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See Members Only for movement video links!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
WALLWALKS - Try to measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and solid breathing mechanics throughout the duration of the entire movement you may need to sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps
INCHWORMS - If you struggle with coning in the plank position or if this movement is uncomfortable with a growing belly, you can try subbing: Bear Pose Shoulder Taps, Bear Crawl, Elevated Shoulder Taps, Seated Alt Strict Press,or Kneeling Inchworms.