FRIDAY SHIFT 12/20/2019
12 MIN - OR 6 TOTAL ROUNDS
30 Seconds Ring/TRX/Supine Bar or Upright Rows
30 Seconds Rest
30 Seconds Air Squats
30 Seconds Rest
No weight needed today unless doing upright row! Use a weight that you can get roughly 10 -15 reps in 30 seconds.
Score: Total reps from both movements combined at the end
Goal: 120 Total Reps + (roughly 60 of each or more - that's 10 per movement per 30 second interval)
For this workout you will do as many ring row or upright rows as you can in 30 seconds, followed by 30 seconds of rest. You will then do as many hair squats as you can in 30 seconds, followed by 30 seconds of rest. Repeat that cycle for a total of 6 rounds, or 12 minutes.
If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 5 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.
If you are doing the upright rows you will hold either a single dumbbell or kb in both hands, OR you can hold lighter dumbbells (one in each hand). You will start standing completely with the weight at the waist. Pull the shoulders back and lift the chest. Then pull the weight up your body like you are zipping up your jacket.
Be careful not to allow the shoulders to roll forward. Lower the weight under control.
"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!
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.