FRIDAY SHIFT 01/03/2020
12 Rounds
5 KB/DB Swings
6 KB/DB Jump Overs, Plate Hops, Line Hop Overs, or Step Up Overs
Idea weight for Men: Single 30-55# KB/DB
Idea weight for Women: Single 12-30# KB/DB
Score: Total Time
Goal: Under 15 Min
For this workout you will go through the 5 KB swings and 6 jump overs for 12 rounds total.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the plate hops option you are just looking to find something that is a height that you are comfortable jumping on. This could be as low as an old phone book or as high as a stair or bench in your home. Find something you can move through the 6 reps pretty smoothly. We recommend stepping down on those reps.
If you aren't comfortable jumping ON something you can even just jump or skip over something like a dumbbell or even a chalk line on the ground. Face whatever it is your are jumping over and turn around and jump over the other way for the next rep.
Try to pick a jump or even a little skip jump if you can. If jumping is out of the question you can sub a low step up for these!
POWER CLEANS - You could also try less weight or sub a kb swing. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.
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.
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!