TUESDAY SHIFT 01/28/2020
AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)
20 Single Unders or Line Hops
8 Push Up + Tap + Tap
No weight needed today!
This is a great one to keep in your back pocket for days when you are super limited on time and equipment!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +
For this workout you will cycle through the 20 single under and 8 push ups + tap +tap for 10 minutes.
For the single unders or line hops you will do 20 per round! If you are little nervous to jump you can turn this into a skip over a line on the ground.
You may also choose to do low step ups if jumping or skipping is not an option.
For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.