WEDNESDAY SHIFT 03/25/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 KB/DB Deadlifts
6 Seated Jump Squats
(See below for jump squat sub options)
Ideal weight for Men: Single 30-55# KB/DB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-14 Rounds
For this workout you will go through 8 deadlifts and 6 seated jump squats for 12 minutes.
For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!
Seated jump squat = sit on ball or bench (roughly at parallel or slightly below). Make sure they are in good position (heels down chest up knees out etc). Stand up and jump straight up from that position.
If jumping isn't an option they will do a squat with a pause in the bottom thinking of standing up fast. This can be to a target or not.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.