WEDNESDAY SHIFT 01/08/2020
7 Rounds
20 Taps or Single Unders
10 KB Swings
10 Goblet Squats
Idea weight for Men: 30-50# Single DB or KB
Idea weight for Women: 12-25# Single DB or KB
Score: Total Time
Goal: Under 14 Min
**If you finish under 10 min - feel free to add in 3 more rounds!For this workout you will go through the 20-10-10 seven total times. If you get through it all under 10 min - you may add 3 rounds!
For the first part you may do taps, single unders (jump rope), line skip overs, or even a low step up.
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 eye level! 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 goblet squats you will hold the weight at the chest in both hands and perform a squat. Feet should be shoulder width apart with the weight evenly distributed in the foot and the chest up/belly tight. Reach the butt back and down as you drive your knees out and fight to keep the chest up. Keep weight back in your heels to avoid the weight pulling you forward. Ideally you will get the butt lower than the knees at the bottom with the chest up, belly tight, knees out, and heels down. No plopping or collapsing.
If you do tend to plop or collapse - try lowering the weight or doing these with no weight at all.
You can also try holding onto something for a counter balance to help you get to that bottom position without collapsing. This will require you to slow down a bit - but that is OK!
If you are unable to go that low without pain due to past injury or issue you may choose to squat to a target that is at a depth that allows you to move well and free from pain.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, 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.
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!