TUESDAY SHIFT 08/13/2019
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 KB or DB Deadlifts
20 Single Unders OR 10 Step Ups
Idea weight for Men: Single 40-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 25-40# KB/DB - or - pair of lighter dumbbells
Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +
For this workout you may choose to use a single weight between the feet or a pair of lighter KBs or DBs outside the legs.
Either way you should make sure the heels are down, knees are bent, arms are straight, butt is back, belly tight and chest is lifted.
Make sure the weight isn't too far out in front of you, but that it is pulled back between the feet or just outside the feet.
Drive through the heels and lift the chest to stand. Squeeze the butt as you stand up as well.
When lowering the weight reach the butt back and allow a hinge forward at the hip. Focus though on keeping the belly tight, weight close, and chest lifted. If using dumbbells only one head of each dumbbell needs to touch the ground at the bottom.
For the second part you can choose to do 20 single unders or even. 20 chalk line hop overs. The chalk line hop over is either a later or facing hop over a line. Each hop counts as one rep.
If you are unable to jump you will sub 10 step ups at a moderate height. Each step up and down counts as one rep. Make sure your whole foot is on the box or step. Don't allow the working knee to cave in. Stand fully at the top of each one!
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.
SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.