FRIDAY SHIFT 12/27/2019
5 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, Skip Overs, or Single Unders
10 Ring/TRX/Supine Rows OR Upright Rows
10 Push Ups
10 Goblet Squats
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 15 Min
For this workout you will go through the 1 minute of movement, 10 ring rows, 10 push ups, and 10 goblet squats for 5 rounds total.
For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.
For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.
Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.
For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.
For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to
stand!
If you need to - you can do these with no weight in order to get all o
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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. Or feel free to sub a floor press or bench press.