FRIDAY SHIFT 11/22/2019
5 Rounds
30 Single Unders / Taps
15 Dumbbell or Kettlebell Deadlifts
10 Push Ups
Idea weight for Men: Single 30-50# Kettlebell or Dumbbell (or heavier if you feel comfortable) - or set of lighter dumbbells
Idea weight for Women: Single 12-25# Kettlebell or Dumbbell (or heavier if you feel comfortable) - or set of lighter dumbbells
Score: Total Time
Goal: Under 12 Min
For this workout you can choose between single under jump ropes, taps, or even 30 low step ups.
For the deadlifts you will either hold a single weight between the feet or a lighter dumbbell in both hands outside of the feet. The main things to focus on for this movement is that you bend your knees in the set up of each rep, that your arms stay long, and that your belly stays tight and your chest stays lifted.
In the set up you should not be in a squat position - but the knees should be bent. Hips higher than knees, shoulders higher than hips. To pick the weight up drive through the heels, lift the chest, and squeeze the cheeks. Stand tall.
To lower you will reach the butt back, keep the chest lifted, and arms straight. Bend the knees and touch the weight to the ground.
For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
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.
KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. 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.