TUESDAY SHIFT 12/03/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Air Squats
10 Sit Ups / Alternating V-Ups
10 Low Jumps or Line Skip Overs
No weight needed today!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout you will go through the 10 + 10 + 10 as many times as possible in 12 min.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
For the next part you can do regular sit ups or an alternating v-up.
For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes.
If you are doing the alternating v-ups you will lie on your back and lift the right hand and left leg until you meet your hand to your foot - then switch. Try to keep the working arm and leg straight.
No sit ups or crunching right now? You may try a dead bug or an eye level KB Swing.
For the final movement you may either jump onto something low - even if you just jump OVER a dumbbell or a chalk line! Or you can skip onto or over an object or line!
Unable to jump at all? Try swapping out step ups!
TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.
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.
SIT UPS - BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk