FRIDAY SHIFT 02/21/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Overhead Press
10 Air Squats
15 Single Unders
Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
For this workout you will go through the 5 Overhead Press, 10 Air Squats, 15 Single Unders for 12 minutes.
For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.
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 single unders you will do 15 per round or you can sub 15 taps. You may also choose to do low step ups if jumping or skipping is not an option.
DB PUSH PRESS/OVERHEAD 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.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.