FRIDAY SHIFT 09/10/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST
6 Rounds
1 Minute DB/KB Farmer Carry
20 Hop or Skip Overs
8 Single-Arm Bent Over Rows, Right
8 Single-Arm Bent Over Rows, Left
Suggested Weight Range
Men: 25-50# Single DB/KB - or - pair of lighter dumbbells
Women: 15-35# Single DB/KB - or - pair of lighter dumbbells
Score: Total Time
Goal: 12-16 Min
COACHES NOTES
For this workout, you'll carry a dumbbell or kettlebell in both hands for 1 minute, then you'll perform 20 hop overs and 8 single-arm bent over rows on both arms. That's 1 round. You'll repeat 5 more times for a total of 6 rounds!
Because 1 minute of each round is tied up with the carry, you're looking at 1:00-1:45 to knock out the hop or skip overs and the bent over rows! If you're not quite ready to jump over an object but want to challenge yourself beyond skip overs - try hopping over a line in the floor or over a rolled up towel! Choose a weight for the rows that allows you to get those done in 1-2 sets.
FARMER CARRY
You will hold a dumbbell (or kettlebell) in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
If you are breaking a lot during the minute, go to a single dumbbell and switch hands as needed - ideally you'll spend about the same time carrying on both sides.
CUSTOMIZATIONS
Suitcase Carry (Switch Hands As Needed)
Farmer Carry March
Low Farmer Carry Step Ups
DB HOP OR SKIP OVER
You will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also do a little skip over.
If jumping or skipping is out of the question, you can perform a low, alternating step up.
CUSTOMIZATIONS
Line Hop or Skip Over
Low Alternating Step Ups
SINGLE ARM BENT OVER ROWS
You will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single DB/KB in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.
CUSTOMIZATIONS
12 Single Dumbbell Bent Over Rows
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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.