MONDAY SHIFT 12/23/2019
5 Rounds
12 KB/DB Deadlifts
10 Goblet Lunges
8 Overhead Press
Idea weight for Men: 30-50# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-30# Single KB/DB - or - pair of lighter dumbbells
Score: Total Time
Goal: Under 10 Min
You can also treat this like a 10 min AMRAP and get as many rounds as possible if you think 5 will only take you 5-7 min!For this workout you with go through the 12 deadlifts, 10 goblet squats, and 8 overhead press for a total of 5 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 lunges you will hold the weight at your chest/shoulders. You may perform forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may
sub weighted step ups, or body weight step ups.
For the shoulder press keep the rib cage down, bring the dumbbells or kettlebell all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!
FRONT RACK/GOBLET LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. 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.