FRIDAY SHIFT 04/03/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
18 KB/DB Deadlifts
12 Unweighted Russian Twists
Ideal weight for Men: 25-40# KB/DB
Ideal weight for Women: 12-30# KB/DB
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
For this workout you will do 18 Deadlifts and 12 unweighted Russian twists.
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 the butt back and bending the knees while you keep the belly tight and chest up!
For the Russian Twists, each time you touch your hand to the side of the body it counts as 1.
RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos).
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!