WEDNESDAY SHIFT 08/14/2019
7 Single Arm Press Right
7 Single Arm Press Left
7 Toes Tap Crunches
Idea weight for Men: Single 25-40# Dumbbell
Idea weight for Women: Single 12-25# Dumbbell
Score: Total Time
Goal: Under 16 Min
For this workout you will do 11 total rounds of 7 Press with the right arm then 7 Press with the left arm- followed by 7 reps of the toes up - toe touch crunches.
You may perform the presses seated or standing. We prefer standing if possible.
You will make sure you are squeezing the butt and tightening the belly. The dumbbell will start at the shoulder and you will simply press it straight up until the bicep is by the ear at the top. Lower by bring the elbow in front and the dumbbell back to touch the shoulder
For the toe touch crunches you will lie on your back. Pick your legs up so that your feet are straight in the air, are together, and your body is in an L shape. You will put your hands up in front of you (like Frankenstien basically) and crunch up until your fingers touch your toes.
If you want an extra challenge you can hold a light 5-10 lb weight in your hands (one weight held with both hands like a single dumbbell or plate) and touch that to the toes.
If you are unable to do any kind of crunch at this time you may sub deadbugs or slam balls.
SINGLE ARM PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Single Arm Strict Press, Seated Strict Press, or even Front Raises.
LEG RAISES/SHOOT THROUGHS - These movements put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the shoot throughs by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. Or scale the leg raises with less or no weight. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.
TOE TAP CRUNCHES - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4, DEMO VIDEO ON MEMBERS ONLY IN THE WARM UPS), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk