THURSDAY SHIFT 01/09/2020
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Row, Bike, Jog, Low Step Ups, or Taps
12 KB/DB Deadlifts
8 Push Up + Tap + Tap
Idea Weight for Men: 30-70# Single KB/DB - or - Pair of Lighter Dumbbells
Idea Weight for Women: 12-50# Single KB/DB - or - Pair of Lighter Dumbbells
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 Rounds +
You will notice the weight option for this one is a bit heavier than many other shift workouts. That is because with a movement like the deadlift - many people can maintain good form and are quite strong in these posItions. Pick a weight that will allow you to move properly and will challenge you. Only have your light dumbbells or KB? No worries! Just move through and use what you've got.
For the first part you will choose between a jog, row, bike, low step ups, or taps. Move for an entire minute each time at a moderately uncomfortable pace.
For the deadlifts you may perform these with a single KB or DB between the legs or a dumbbell in each hand on the outsides of the feet/legs.
Either way you want to set up with the heels down, knees bent slightly (but not in a squat), weight pulled in close to the body, arms straight, and chest up. Lift the chest and squeeze the butt to stand completely. Then to lower keep the chest lifted and belly tight as you reach the butt back and bend the knees. Touch the ground at the bottom of each rep.
At no point should we see the back round! Belly tight and chest up!
For the push up tap+tap. You will perform a push up focusing on keeping the elbows in and the belly tight - avoiding sagging or snaking. Then you will bring your left hand up to touch your right shoulder, then your right hand up to touch the left shoulder. Repeat for 8 reps each round.
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.
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a Seated Alternating DB Press and focus on posture and breath.