MONDAY SHIFT 11/25/2019
10 Rounds
30 Seconds Taps, Low Step Ups, Single Unders, Bike, Row
then
7 Kettlebell/Dumbbell Deadlifts
5 Goblet Squats
3 Kettlebell/Dumbbell Press
Idea weight for Men: Single 30-50# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women: Single 12-25# KB - or - Pair of Lighter Dumbbells
Score: Total Time
Goal: Under 15 Min
The way this workout will flow is as follows: You will do 30 seconds of whatever you choose for that part. The goal is to choose from the options and move at a consistent but slightly uncomfortable pace for the whole 30 seconds. Then you will perform 7 Deadlifts, 5 Goblet Squats, then 3 Overhead Press. Repeat until you have done 10 total rounds.
For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.
For the deadlifts you will either have a single KB/DB betwen the feet or will use a pair of lighter KBs/DBs on either side of the feet.
Make sure for the deadlifts the heels are down, knees are bent, butt is back and higher than the knees, chest is up, belly tight, and arms long in the set up. To lift think about digging the heels into the ground and lifting the chest. Squeeze the butt to stand up completely at the top. To lower keep the chest lifted and belly tight as you reach the butt back and bend the knees!
For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
For the press the weight will start at the chest/shoulders. Stand tall. Press the weight straight up over your head. Keep the belly tight and finish with the biceps by the ears!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
POWER/SQUAT CLEANS - You could try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.
JERK/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.
KB/DB DEADLIFT - If your 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.