FRIDAY SHIFT 10/25/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 KB/DB Deadlift
6 Goblet Squat
3 Burpees
Idea Weight for Men: 25-35# KB or DB
Idea Weight for Women: 12-25# KB or DB
Score: Total completed Rounds + any additional reps
Goal: 6 Rounds +
For this workout you may use a single kettlebell or a single dumbbell. If your dumbbells are super light - you may also choose to use 2.
For the deadlifts you will have the kettlebell between the feet. Feet are under the shoulders with the heels down. Hinge at the hips and bend the knees to grab the dumbbell/kb. Keep the chest lifted and back flat. To pick up the dumbbell/kb you will think of lifting the chest and pressing the heels into the ground. Squeeze the butt to stand all of the way up.
You may also sub 2 dumbbells outside of the feet. Make sure to keep the chest UP!
For the goblet squat you will hold a single dumbbell or kb at the chest. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down and drive the knees OUT! Get the butt lower than the knees at the bottom with the chest still lifted. Don't let the weight pull you forward. Stand all of the way up by driving the heels into the ground lifting the chest.
If you are unable to go all of the way down without collapsing with weight. Try it without! If you are still unable to get that low in a good position OR if you have any pain in that position you may choose to squat to a target. Our goal is to eventually get you all of the way down though! Even if you have to slow down a bit.
For the burpees you will place your hands on the ground. Jump or step the feet back. Place the knees down. Perform a push up getting the chest and thighs to the ground. Press up. Jump or step your feet in. Jump and clap over your head!
If you need to you can also sub no push up burpees or even elevated burpees!
BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throughout the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.