WEDNESDAY SHIFT 04/08/2020
5 Rounds
Each Round is 30 Seconds "ON" followed by 30 Seconds "OFF" at Each Station.
Station 1: Dumbbell Shoulder Press
Station 2: Goblet Squat
Station 3: Single Unders / Taps
Flow:
30 Seconds Max Overhead Press
30 Seconds Rest
30 Seconds Goblet Squat
30 Seconds Rest
30 Seconds Single Unders / Taps
30 Seconds Rest
Ideal weight for Men: Single 30-50# KB/DB - or - Pair of Lighter Dumbbells
Ideal weight for Women: Single 12-30# KB / DB - or - Pair of Lighter Dumbbells
Score: Total Reps from All 3 Stations and All 5 Rounds Combined
Goal: 180-250 Reps!
For this workout you will perform 30 seconds of movement, followed by 30 seconds of rest for 5 rounds or 15 minutes total.
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 it’s completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.
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 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 taps /single unders you will pick one where you can move for the whole 30 seconds. You may also choose to do low step ups if jumping or skipping is not an option.
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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.
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.