FRIDAY SHIFT 02/07/2020
10 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
5 KB/DB Deadlifts
4 Goblet Squats
3 Shoulder Press
Idea weight for Men: Single 35-55# KB/DB - or - Pair of lighter DBs.
Idea weight for Women: Single 12-24# KB/DB -or- Pair of lighter DBs
Score: Total Time
Goal: Under 14 Min
For this workout you will complete 10 rounds of the 30 seconds of moving, followed by 5 deadlifts, 4 goblet squats, and 3 shoulder press.
For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.
For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!
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!
For the shoulder press keep the rib cage down, bring the dumbbells or KB all the way down to the shoulders each time and get the object completely locked out overhead with the biceps in the ears! Try to not lean back as you press up!
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
POWER/SQUAT CLEANS - You could less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.
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.