FRIDAY SHIFT 03/13/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Taps,DB/ Line Skip or Hop Overs
10 Unweighted Alternating Lunges
10 Overhead Press
Ideal weight for Men: Single 25-50# DB/KB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-30# DB/KB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +
For this workout you will go through the 20 single unders, taps,DB/ Line Skip or Hop Overs, 10 alternating lunges, and 10 overhead press for 12 minutes.
For the taps /single unders you will do 20 per round! You may also do Dumbbell/KB hop over. For this movement you will stand next to the Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the questions you can perform a low alternating step up.
The lunges should be unweighted and alternating. This means you end up doing 5 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).
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. You may also sub a seated press.
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.
FARMER LUNGE/UNWEIGHTED 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.
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.