FRIDAY SHIFT 12/13/2019
10 Rounds
10 Kettlebell or Dumbbell Deadlifts
10 Air Squats
Idea weight for Men: 40-50# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 15-35# Single KB/DB - or - pair of lighter dumbbells
Score: Total Time
Goal: Under 15 Min
For this workout you will rotate through 10 deadlifts and 10 squats for a total of 10 rounds.
For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!
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!
If you tend to really collapse in the bottom position- try slowing down just a bit and really focusing on driving the knees out and lifting the armss and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.