TUESDAY SHIFT 02/18/2020
5 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
15 Air Squats
4 Inchworms
NO WEIGHT NEEDED TODAY!!
Score: Total TIme
Goal: Under 13 Min
For this. workout you will cycle through the 1 minute of movement, followed by 15 squats, and 4 inch worms for a total of 5 rounds.
For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or low step ups.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine.
You may also sub a push up + 8 elevated shoulder taps in place of each rep.
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.
WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Seated Shoulder Press, Box/Pike Walk outs, Shoulder Taps, Overhead Plate March, Waiter Walks.