THURSDAY SHIFT 11/28/2019
Thanksgiving Tradition - SHIFT style!
There are 3 Parts to this...
Part 1:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
20 Squats
After 3 Rounds: Rest 1 Min
Part 2:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
15 Squats
After 3 Rounds: Rest 1 Min
Part 3:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
10 Squats
No weight needed!
Score: Total Time for ALL of it - including REST.
Goal: Under 24 Min
Well this is one way to work up an appetite!
If you feel that the total of 135 squats is too much for where you are at - feel free to lower the number to 10-15 for all 3 sections!
Don't be afraid to grab a family member to join you for this one!
The way this flows is you will do the 3 rounds in part 1 - then rest 1 min - then the 3 rounds in part 2 - rest 1 min - then the 3 rounds in part 3 - DONE!
For the one minute portion of this workout you may choose for what you have available or can do. You may jog, run, walk, row, bike, taps, single unders, or even low step ups.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
For the squats you will start with your feet shoulder width apart and your heels down. Stand tall. Lift your chest and tighten your belly. Reach your butt back and down. Drive your knees out, and keep your heels on the ground. Work to keep your chest up and your back flat.
Ideally you will get your butt below your knees at the bottom with your heels down, knees out, chest up!
If going that low causes you to collapse - you may try slowing down or using the back of a chair or something for a little support. Use that support to pull your chest up and stay back in the heels.
If going that low is more of an issue due to past or current injury or mobility restrictions - you may choose to squat to a slightly higher target!
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.
DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats
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.