TUESDAY SHIFT 02/04/2020
6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
20 Alternating Unweighted Step Ups
10 Ring/TRX Rows, Banded Pull Downs, or Bent Over Rows
3 Half Turkish Get Ups Right
3 Half Turkish Get Ups Left
Suggested weight= Super Light for the Get Ups or Even No Weight at All.
Score: Total Time
Goal: Under 20 Min
**MAKE SURE TO WATCH THE DEMO VIDEO FOR THE TURKISH GET UPS!!For the 1 minute you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.
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
12-20" for women and
16-24" for men.
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. Each set of 20 you will do 10 per leg
If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.
Bent over rows will be 5 on each arm.
For the half Turkish get ups these are more of a strength/skill movement more than anything. Try and slow this movement down and focus on hitting the positions we list below.
You will lie on the floor with the weight in your right hand. Press it up to lockout (like the top of a bench press). Your right knee will be bent with the foot on the floor. Your left arm will be out to the side and straight. KEEP YOUR EYES ON THE WEIGHT THROUGHOUT THE MOVEMENT.
Roll onto your left elbow pressing into the weight in your right hand. Come onto your left hand. PULL your left leg back and through to the knee behind you (keep pressing and looking at that weight!). Now you are in the bottom of a lunge.
On the way back down its reverse. Place the left hand on the ground. Sweep the left leg through to a sitting position. Come down to the left elbow. Roll back to a lying position. This is a challenging movements so feel free to ditch the weight and just focus on the positions.
If you are unable to come all the way up to the lunge position you can scale to just - elbow to hand like a half crunch.
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.
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
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
1/2 or 1/4 TURKISH GET UPS - If you are not comfortable getting down and up from the floor, try subbing BIRTHFIT DB WINDMILLS. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop,or Waiter Walk. (SEE BIRTHFIT YOUTUBE LIBRARY FOR DEMOS).