TUESDAY SHIFT 11/05/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 KB/DB Deadlifts
7 Push Ups
7 Ring/TRX or Upright Rows
Idea weight for Men: Single 30-50# KB/DB - or - lighter pair of dumbells
Idea weight for Women: Single 12-25# KB/DB -or- lighter pair of dumbbells
Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds +
For this workout you will have 12 Min to get through the 15 + 7 + 7 as many times as you can! Remember to move smoothly and with good form throughout!
For the deadlifts you can either use a single DB or KB between the feet or hold a lighter pair of dumbbells just outside the feet at the bottom. In the set up position with the weight on the ground - make sure the heels are down, knees are bent, butt is back and higher than the knees, arms are straight, chest is up, belly tight! To lift the weight you will think about driving through the heels and lifting the chest. Stand all of the way up keeping the arms long and straight. Squeeze the cheeks at the top. Lower under control keeping the belly tight and chest up. Reach the butt back and bend the knees!
For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Make sure that you don't allow yourself to snake or get saggy through the midline. Keep the belly tight and think about keeping your shoulders, hips, and knees in a straight line. Make sure the hands are not too wide, but just wider than the shoulders. When the elbows bend the go back and down and don't flare out. Lower under control with the goal of getting the chest all of the way to the ground. Press out completely at the top.
Another option is to do floor press with dumbbells. For this you can lay on your back on the floor or on a bench and do basically a bench press motion. Lowering to the chest and pressing straight up at the top.
For the ring/trx row option remember that the more parallel your body is to the ground - the more difficult these become. Find something that eventually you won't be able to do all 7 in a row.
If you don't have rings or trx type bands you can also do a stretch band pull down, bar in the rack pull up/row - or an upright row with your dumbbell(s) or KB(s).
When doing the upright row - you want to focus on keeping the shoulders pulled back and pull the weight up your body
DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up for a seated DB Strict Press or DB Front Raise and focus on posture and breath.