MONDAY SHIFT 10/28/2019
5 Rounds
30 Taps / Single Unders
10 Deadlifts
30 Taps / Single Unders
10 Single Arm Bent Over Rows (5 Per Side)
Idea weight for Men:
Single 40-55# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women:
Single 12-25# KB/DB -or- Pair of Lighter Dumbbells
Score: Total Time
Goal: Under 15 Min
For this workout you will do 5 total rounds of the 30-10-30-10. If you move through quickly and finish under 10 min - feel free to just turn it into a 10-12 min AMRAP. Make it challenging but work for you.
For the first part you will do either 30 single under jump ropes or 30 taps. A tap is kind of like a running in place motion, tapping your toe on something like a step - dumbbell etc. Each tap = 1 rep.
For the deadlifts you can use either a single KB/DB or a pair of lighter ones. If using a single it will start between the feet - if 2 you will have your feet a bit more narrow and will start with them touching the ground just outside of the feet.
In the set up make sure your heels are down, chest is up, arms are straight, butt is back and knees are slightly bent. To lift you will drive the heels into the ground and lift the chest at the same time. Squeeze your butt at the top and keep the arms long and straight. Don't allow your back to round on the way up or the way down!
For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/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.
If your weight feels too heavy you may choose to do an upright row (10 reps) using both hands.
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 scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and 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.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!