FRIDAY SHIFT 01/10/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Ring/TRX or Bent Over Rows
10 Jump Overs or Step Ups
10 Bent Over Rows or Upright Rows
10 Jump Overs or Step Ups
Idea weight for Men: Pair of 10-30# DBs - or - 25-50# Single KB/DB
Idea weight for Women: Pair of 8-20# DBs - or - 12-25# Single KB/DB
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +
So for this workout we are looking for 2 types of rows. So use what you've got to make it work. So if you have bands or rings you will do a ring/trx row for the first part. Then a bent over row for the second part. If you don't have trx bands or rings you will do bent over rows for the first part and an upright row for the second part. In between each set of those you will perform 10 jump overs (facing your object) or step ups at a challenging height. What you choose for this part will be the same throughout.
For the ring/trx rows - remember that the more parallel your body is to the ground - the more difficult these become. Always start with the arms straight and pull all of the way to the chest at the top. You may also do the bar in rack rows. If you choose this option - make sure that the bar is secure!
For the jump overs you will face whatever you are jumping over. This can be anything from your dumbbells - your kid's toy - a laundry basket - or a broomstick. If you can we would love to see you actually jump from both feet at the same time and land on both feet on the other side. One thing to focus on is making sure the knees don't cave in together when you dip to initiate the jump - or on the landing. So watch out for that.
If you aren't ready to jump from both feet you may turn this into a skipping type motion, kind of leaving one foot at a time and landing on one foot at a time!
If you are unable to jump at this time you will perform step ups at a challenging height - but one you are comfortable stepping up and down. For each set of 10 you will end up doing 5 per leg.
For the bent over row you will want to hold a lightish dumbbell in each hand. Hinge forward slightly from the hips but keep the belly tight and chest lifted. Make sure the knees are slightly bent and that there is weight in your heels. Pull the weight to your ribcage with the elbows coming back!
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.
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing, Banded Pull Down, Supine Row, or Sled Pull.