FRIDAY SHIFT 09/20/2019


10 Rounds

10 Goblet Squat
10 Deadlifts

Idea weight for Men: 30-55# 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 may choose to use the same weight for both movements or a different weight for each. You may even choose to do the squats unweighted if necessary.

For the goblet squat you will hold the weight at your chest if using a single kb/db. If you only have a pair of lighter dumbbells you will hold one in each hand at the shoulders.

Feet are 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. Keep the heels down and the belly tight/chest lifted.

Ideally you will get your butt lower than your knees at the bottom with the heels down, chest up, and knees out. If you tend to collapse or plop - OR if you have any pain in that low position the first step would be to lower or ditch the weight.

From there if you still need help you may choose to use something as a counter balance or squat to a higher target. If you choose either of these options just make sure that you still focus on heels down, knees out and chest up.

For the deadlifts you will either have a single weight between the feet or a lighter weight in each hand on the outside of the feet. Heels are down knees are bent slightly. Chest is up with belly tight and butt back. To stand dig the heels into the ground while liftign the chest. Squeeze the butt at the top.

Don't be sloppy with the lowering. Reach the butt back, bend the knees and keep the chest up and belly tight!


WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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.