THURSDAY SHIFT 11/07/2019
10 Rounds
8 Alternating Step Ups
6 DB/KB Press
Idea weight for Men: Single 30-50# KB/DB -or- pair of lighter dumbbells
Idea weight for Women: 12-25# KB/DB -or- pair of lighter dumbbells
Score: Total Time
Goal: Under 12 Min
For this workout you will complete 10 rounds of the 8+6.
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 8 you will do 4 per leg.
If you are feeling up to you you can hold a little bit of weight for these step ups, otherwise you will just do them unweighted.
For the press you can hold either a single DB/KB in both hands at the chest or a pair or dumbbells at the shoulders. Keep the belly tight and use no assistance from your legs as you press straight up - locking out the elbows with your biceps by your ears at the top and the weight over the top of your head. Lower by bringing the elbows forward.
Avoid any leaning back in this movement - keep the belly tight! You may also choose to do these seated if necessary!
DB PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat