THURSDAY SHIFT 01/16/2020
10 Rounds
20 Single Unders or Taps
7 Goblet Squats
Rest 20 Seconds Between Rounds
Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-25# KB/DB
Score: Total Time (Including Rest)
Goal: Under 15 Min
Goal is to go all out and not take breaks during each round. Only rest is that 20 seconds between rounds.
For the taps /single unders you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.
For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
Try to modify as needed with your squat, so you can hit the goal time!
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.
FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)