FRIDAY SHIFT 02/14/2020
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20 Taps
5 Goblet Squats
5 Shoulder Press
Idea weight for Men: Single 30-55# KB/DB
Idea weight for Women: Single 12-30# KB/DB
**You can also use a pair of light dumbbells for both movements as well if that's what you have access to.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 9 Rounds +
For this workout you will go through the 20 taps, 5 goblet squats, and 5 shoulder press for 12 min.
For the taps you will do 20 per round! You can use a db, kb, step in your house, or really anything!
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 all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears! You can do these with one DB/or two db. If you are going to top do the two db make sure to keep your elbow up when the db's come back to the shoulder. Watch the learning back as you go to press the object up!
FRONT/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)
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.