MONDAY SHIFT 8.13.18
Full Body Simple Warm UP!
5-10 reps of quality movement through teach
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
See video demo on Members Only!
Bootstrappers - hold the bottom of the squat with hands on floor by your feet, raise your hips only, hold at the top, return to the bottom of the squat
Inchworms + Push up + Downward dog
Spiderman lunge + Reach - while in the spiderman lunge, gently push your knee out with your opposite hand to create more hip activation if needed
Metcon (AMRAP - Rounds and Reps)
14 Min AMRAP
7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups
No weight needed!
Score: Total number of rounds completed plus any additional reps
Goal: 7 Rounds or more!
For this workout if you have a way to do ring, band, or trx rows you will do those. You could even do a band pull down from your pull up bar or bands from a doorway if you have something like that!
If you don't that's ok! You can do an upright row with a single KB or dumbbell. Use a weight that is challenging but you are able to move for 7 reps. To do this movement you will hold the weight at your waist and pull your elbows high and outside like you are zipping up your jacket. Make sure you keep your shoulders pulled back and don't allow them to round forward.
Bring the weight up to just a few inches under your chin!
For the push ups you may do these from the knees or from the feet. You may also do them elevated!
Where we want you to focus is on keeping a straight body position and avoiding any snaking or sagging hips. Also avoid shooting the hips too high! Touch the chest and thighs at the bottom of each rep and come to complete lock out at the top.
For the sit ups you will touch the ground behind you at the bottom of each and come up and touch the toes at the top. If you need assistance to come all of the way up you can use a towel or band to help yourself pull up and lower!
If you are pregnant/post and need to avoid sit ups - you may sub some light kb swings!