TUESDAY SHIFT 09/17/2019


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Ring/TRX or Upright Row
8 Squats

Idea weight if doing upright row:
Men: 35-55#
Women: 12-30#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 15 Rounds!

For this workout you will do 6 Ring or TRX type rows - OR an upright row with a single KB or pair of lighter dumbbells. Then you will do 8 Air Squats.

For the ring/trx rows remember that the more parallel your body is to the ground the more difficult these become. Make sure you start with straight arms at the bottom each time and pull the chest all of the way to the rings/bands.

You may also choose to do some sort of stretchy band pull down if that's what you have available.

If you are doing the upright row you will hold the weight either a heavier weight in both hands or a lighter pair of dumbbells - one per hand. Stand tall, pull the shoulders back. Shrug like you're saying "I don't know" then pull the weight up your body with your elbows high and outside (like you're zipping up your jacket). Bring weight between chest and collarbone level.

Lower the weight down the body to re-set for next rep.

For the air squats the feet are shoulder width apart with the heels down. Stand tall and tighten the belly. Reach the butt back and down and drive the knees out. Keep the chest up and heels down.

The goal is to get the butt lower than the knees at the bottom with heels down, knees out, no plopping, and chest up!

If you tend to collapse or plop when going that low you can try using something as a counter balance.

If you are unable to go that low due to pain or other issue - you may choose to squat to a higher target.


PULL UPS - For help managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.