THURSDAY SHIFT 02/13/2020
5 Rounds
1 Min Row, Bike, Jog, Taps, Low Step Ups, Mtn Climbers
12 Ring/TRX Rows, Band Pull Downs, or Bent Over Rows
20 Unweighted Lunges (Alternating)
If doing Bent Over Rows -
Men use: 2 light 10-35# DBs - or - can do 12 each side one at a time!
Women use: 2 light 8 - 25# DBs - or - can do 12 each side one at a time!
Score: Total Time
Goal: Under 15 Min
For this workout you will top the 1 minute of movement followed by 12 ring rows and 20 lunges. That is one round. You will repeat that until you have done 5 rounds total.
For the first part you will choose from a jog/run, row, bike, low step ups, taps, or Mtn climbers.
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. You can even sub a stretchy band pull down.
For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.
The lunges should be unweighted and alternating. This means you end up doing 10 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight).
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.