WEDNESDAY SHIFT 03/04/2020
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
1 Min Jog, Row, Bike, Low Step Ups, Taps, Single Unders
8 Sit Ups
12 Alternating Lunges (Unweighted)
No weight needed today!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout you will go through the 1 minute of movement, followed by 8 sit ups, and 12 alternating lunges for 16 minutes.
For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps for one full minute!
For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can even you a stretchy band or rope as a little assistance to pull yourself all the way up.
No sit ups or crunching right now? You may try a dead bug, slam balls, or an eye level KB Swing.
The lunges should be unweighted and alternating. This means you end up doing 6 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 air squats, or single leg alternating toe touches (like a single leg deadlift with no weight).
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).
LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.