WEDNESDAY SHIFT 09/18/2019
1 Minute Taps/Single Unders
1 Minute KB/DB Swings
1 Minute Push Ups
1 Min Rest
Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB
Score: Total Reps
Goal: 200 + Reps
For this workout you will rotate each minute through the stations.
The first minute of each round will be single unders or taps. Taps are almost like running in place - tapping one toe at a time on your KB or DB! You may also choose to do a super low step up!
For the KB/DB Swings you will hold the weight in both hands at the hips. Heels are down, arms are straight, chest up and belly tight. You will hinge at the hips and reach the butt back. Make sure the heels are down. Allow the knees to bend slightly.
Pull the weight back between the legs. Stand up hard and fast. Then guide the weight to eye level with the arms still pretty straight.
Allow gravity to bring the weight back down, but don't allow it to pull you forward. Heels down and belly tight!
For the push ups you may do regular, knee, or elevated push ups. Make sure the hands are just outside shoulder width and that they are down by your chest. When you lower keep the belly tight to avoid sagging or snaking. The elbows should go back and in instead of flaring out. When pressing back up you will keep the belly tight.
The goal is to touch the chest to the ground at the bottom and come up to a full lock out at the top.
Choose a version that will allow you to get at least 10 reps each time.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Sled Push, or even Calf Raises. 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.
DB HANG SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are "coning" during the movement you might want to try the SHIFT programming with KB Swings.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could even sub a modified bench press or seated shoulder press.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!