TUESDAY SHIFT 01/07/2020
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Inchworms
20 Alternating Lunges
No weight needed today! This one is a great one to bookmark if you ever find yourself in a jam!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +
For this workout you will simply do 4 incworms and then alternating lunges. Repeat as many times as you can in 10 min.
For the inchworms you will place your hands down in front of your feet and then walk them away from your feet until you are in a plank/top of push up position. From here you can lower to your knees or just perform a push up from your toes.
The goal for these push ups is to keep the elbows tucked in and the belly tight. We don't want to see any sagging or snaking up or down. Lower all of the way down to touch the chest and thighs. Press all of the way to lock out at the top!
Then you will walk the hands back to the feet and stand completely!
For the lunges you may perform walking, revers stepping or forward stepping lunges. Make sure you take a long enough step each time that your front heel can stay down when your back knee kisses the ground LIGHTLY! If you are unable to lower that far - you may shorten the range. Do not allow ALL of your weight to shift onto the front leg only. Don't allow the front knee to cave in! Keep the chest up and the weight evenly distributed! Stand all of the way up between reps. You will alternate feet with each step - so for each set of 20 you end up doing 10 per leg.
If lunges in general aren't an option for you due to past injury or issue - you may choose to sub alternating step ups!
INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill
LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.