WEDNESDAY SHIFT 09/25/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Swings
8 Alternating Step Ups
6 Ring/TRX or Upright Rows
Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-30# Single KB/DB
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +
For this workout you will perform the 10-8-6 as many times as you can (with good form) in 12 Min.
For the KB/DB Swings you will hold a single weight in both hands (either a KB or a DB). You will stand with your feet roughly shoulder width apart and the heels down. Weight is at the waist and arms are straight. You will hinge at the hips, allow a slight bend in the knees. Keep the chest lifted and pull the weight back between the legs.
Stand hard and fast. Squeeze the legs and the cheeks. This will make bell slightly weightless. From there guide it to eye level with straight arms and keeping the belly tight. Allow gravity to help bring it back down. Keeping belly tight, chest up, and heels down.
For the step ups you will use no weight (unless you want to try holding your weight at your chest). Choose a height that is challenging but you feel safe stepping up AND down. Make sure your whole foot is on the step each time and that the working knee doesn't cave in. Drive through the heel to stand up fully at the top of each rep. Alternate feet with each step. So for each set of 8 you end up doing 4 per leg.
For the ring/trx row option just remember that the more parallel your body is to the ground the more difficult these become. Choose something challenging but that you are always able to do 6 in no more than 2 sets. Make sure arms are straight at the bottom and that you pull all of the way to the chest at the top.
For the upright row option you will hold the weight at the waist in both hands. Pull the shoulders back and down. Pull the weight up your body with your elbows going high and outside (like you are zipping up your jacket.)
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!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. You may need to change the movement to squats or something that keeps you legs in the same plane. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat