TUESDAY SHIFT 11/26/2019
AMRAP 14 MIN
(As Many Rounds and Reps as Possible in 14 Min)
7 Push Up
7 Single Arm Dumbbell Bent Over Row (Right)
7 Single Arm Dumbbell Bent Over Row (Left)
7 Plate or Line Hops, Tuck Jumps, or Step Ups
Idea weight for Men: Single 25-40# DB
Idea weight for Women: Single 10-25# DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +
For this workout you will work your way through the 7-7-7-7 sequence as many times as possible in 14 min!
For the push ups you may do regular, knee push ups, elevated push ups - or mamas you can even look into doing a dumbbell bench press to give the core a break.
Whatever you choose focus on keeping the belly tight and shoulders in line with the hips. No saggy push ups or high butts! Make sure that the hands aren't too wide. They should be just outside of shoulder width and elbows should go back - not flare out. Lower chest all of the way to the ground and press to lock out at the top. Lower the number if 7 turns into singles really fast. Try 4-5 per round!
For the Single Arm Dumbbell Bent Over Rows you will hold a dumbbell or kb in one hand and let it hang from the shoulder with the shoulder blade pulled back. Lean against the back of a chair or a wall with the other hand. Keep the belly tight. Pull the dumbbell to the rib cage pulling the elbow back. Lower under control.
Do 7 on one side then 7 on the other.
For the final portion you may choose to jump on something low like a bumper plate or 2, a low step, an old phone book. Or you can simply jump over a chalk line or crack on the ground. Other options are tuck jumps - jumping straight up and pulling the knees up!
If jumping isn't in the cards you may swap a moderate height step up! Something challenging but that you are comfortable stepping up and down.
Make sure if you are jumping that you don't allow your knees to cave in on the dip, jump, or landing! Press them forward and out! Reach the butt back slightly in the wind up and use a throw of the arm to assist the UP!
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. You could also sub Floor Press, Seated DB Press, or Front Raises.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.