WEDNESDAY SHIFT 11/06/2019
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
20 Single Unders - or Line Skips
10 Alternating Lunges
3 Inchworms
No weight needed!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
No weight needed today! You will simply take 10 min to get through the 20-10-3 as many times as you can!
For the first part you have a few choices, you can do single unders with your jump rope - line skip overs - or if even that is out of the question you can do just a low step up or taps.
For the lunges you will alternate feet with each step. So for each set of 10 you end up doing 5 per leg. You can do forward stepping, reverse stepping, or even walking lunges! We love reverse stepping as your working leg stays planted - but whatever is comfortable for you is good to go.
Make sure you take a long enough step each time that you are able to keep the front heel on the ground when the back knee lightly touches the ground. Don't allow the front knee to cave in and keep that chest lifted. Use the back of a chair or a pole for balance if needed, but keep weight evenly distributed on the feet.
If you aren't able to go down all of the way - go to where you are comfortable. If lunges just aren't an option for you - you may choose to do alternating single leg toe touches - like a single leg deadlift with no weight! Make sure on those that you bend the working knee and keep the chest lifted!
For the Inchworms you will start standing. Place the hands on the ground in front of you and walk them away from your feet until you are in the top of a push up position. You may then put down the knees and lower your body to the ground. Press back up and then walk the hands back to the feet.
If you need to you may choose to take the push up out of this movement all together.
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.
LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill