WEDNESDAY SHIFT 06/12/2019
Simple SHIFT Warm Up
3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats
Increase speed each round!
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
15 Squat
12 Leg Lifts
10 Push Ups
No weight needed today!!
Score: Total Time
Goal: Under 18 Min
NOTES:
For the 1 Min portion of this workout you can choose what you want to do or have available. Keep moving for the entire minute and move at a pace that is uncomfortable but sustainable.
The squats are done with no weight. You will start with your feet under your hips and your heels down. Stand tall and tighten your belly. Reach your butt back and down and drive your knees out. Keep your belly tight and chest lifted. Ideally you will go down until your hips are lower than your knees at the bottom with your heels still down, knees out, chest up and no collapsing! No sloppiness!
If you tend to REALLY collapse or have any pain going that low you may try using a target that is a bit higher - still focusing on good form - or you may try using the back of a chair or something as a counter balance. Try not to use it as a help to stand up and don't allow it to pull you forward if you go that route.
For the leg lifts you will lay on your back with your hands either over your head or at your sides and lift your legs up until they are perpendicular to the ground (your body is making an L Shape). You may bend the knees as much as needed or even do one leg/knee at a time alternating. Work to keep the low back pulled into the ground thorughout and lower under control.
For the push ups you may do regular, knees, or elevated! The goal is to not allow the elbows to flare out and no worming, snaking! Keep the belly tight. Go all of the way down and press all of the way up at the top!