WEDNESDAY SHIFT 03/18/2020
4 Rounds
15 Goblet Squats
1 Min Row/ Jog / Bike / Low Step Ups / Taps / or Single Unders
15 Goblet Squats
Rest 1 Min Between Rounds
Ideal weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Ideal weight for Women Single 12-25# KB/DB - or - pair of lighter dumbbells
Score: Total Time (Including Rest)
Goal: Under 16 Min
For this workout you will go through 15 goblet squats, 1 minute of movement, followed by 15 goblet squats. You will rest a full minute and repeat 3 more times.
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 lower the goblet squats to 10 if you want to try and do it with weight. You can also 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 1 minute you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps.
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.