THURSDAY SHIFT 07/25/2019
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Single Unders, Taps
20 Alternating Plank Shoulder Taps
15 Alternating Step Ups
No weight needed today!
Use a step up height that challenges you but you feel comfortable stepping up AND down.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
For this workout you may jog, do taps or jump rope. Or if you have access to something like a bike or rower - you may do that!
Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire minute.
For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.
For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on. Alternate feet with each step - so for each set of 15 you end up doing 8 on one side and 7 on the other. Make sure you put your whole foot on the step and drive out of the heel. Don't allow the knee to cave in!
You may also switch to alternating step back lunges if you are more comfortable with those.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.