WEDNESDAY SHIFT 11/20/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Step Up (Unweighted - Alternating)
6 Upright Row
2 Inchworms
Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-25# KB/DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +
For the workout today you will just go through the 10 + 6 + 2 as many times as possible in 12 min.
For the step ups you will do these unweighted. You will want to choose a height that will allow you to feel comfortable going up and down, but that challenges you. Place your whole foot on top of the box or step, drive through your heel, and stand completely. Don't allow your working knee to cave in. Alternate feet with each step so for each set of 10 you will complete 5 on each leg.
If you are feeling spicy and want to hold light dumbbells for the step ups - that is fine. Note it in the comments! Just make sure you can still move smoothly and get to 9 rounds or more total!
For the upright rows you will hold either a single dumbbell or kb in both hands, OR you can hold lighter dumbbells (one in each hand). You will start standing completely with the weight at the waist. Pull the shoulders back and lift the chest. Then pull the weight up your body like you are zipping up your jacket.
Be careful not to allow the shoulders to roll forward. Lower the weight under control.
For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine.
You may also sub a push up + 8 elevated shoulder taps in place of each rep.
DB 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
UPRIGHT ROW - For pregnant mamas with a growing belly taking up space, feel free to sub: Bent Over Row, Ring Row, Banded Lat Pull Down
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