FRIDAY SHIFT 07/26/2019
10 Min AMRAP
(As Far as You Can Get in 10 Min)
1 Deadlift
1 Goblet Squat
2 Deadlifts
2 Goblet Squats
3 Deadlifts
3 Goblet Squats
4 Deadlifts
4 Goblet Squats....
Keep adding 1 rep to each movement and get as far as you can in 10 min.
Idea weight for Men: 30-55# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats
Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats
Score: Total REPS (so add ALL of it up at the end...1+1+2+2+3+3....)
Goal: Get through the round of 10 or more! For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or a pair of dumbbells.
For a single kb or dumbbell you will have the weight between the feet. Weight should be in the heels with the chest up! Arms stay straight and back stays flat. You will have a slight bend in the knee and a hinge at the hip at the bottom. To lift the weight you will drive out of the heels and lift the chest! Squeeze the butt to stand tall. To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!
If you are using a set of dumbbells - you will have one in each hand on the outside of the feet. Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.
For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!
KB/DB Deadlift - If you’re 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.