FRIDAY SHIFT 01/31/2020
40 Press
40 Unweighted Alternating Step Ups
30 Press
30 Unweighted Alternating Step Ups
20 Press
20 Unweighted Alternating Step Ups
10 Press
10 Unweighted Alternating Step Ups
Idea weight for Men: Single 35-55# KB/DB -or- pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells
Step up suggestions:
Men: 18-24"
Women: 15-20"
Score: Total Time
Goal: Under 14 Min
For this workout you will complete 40 shoulder press, 40 alternating step ups, then 30, 30, 20, 20, 10, 10!
The shoulder press is going to get SUPER spicy in this workout. Really focus on keeping the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12""+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. When you sep up onto the box that counts as 1 rep, then when you do the opposite leg that is 2, and so on.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, 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