FRIDAY SHIFT 04/10/2020
6 Rounds
5 Windmills Right
5 Burpees
5 Windmills Left
5 Burpees
Windmills can be weighted or unweighted.
Ideal weight for Men: 20-35# DB/KB
Ideal weight for Women: 8-20# DB/KB
Score: Total Time
Goal: Move slow and controlled on the windmills. Don't get sloppy to get a faster time! Shoot for 9-13 Min
For this workout you will do the 5 windmills on the right, 5 burpees, 5 windmills on the left, hand 5 burpees for a total of 6 rounds.
For the windmills you will stand with the feet shoulder width apart. Place one hand on the inside of the thigh (same side) and one hand overhead. Look up at that hand. Tighten your belly. Keeping the legs relatively straight hinge at the side of the hip and slide the other hand down the inside of the leg (for guidance) go to the knee (or lower if you can). Then stand back up to full standing. MOVE SLOW! Look at the hand in the air the whole time. If you want to try adding a light 5lb weight or something - that is fine. Keep the heels down! Be sure to watch the demo video for this movement!
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Just make sure you keep your elbows in on the push up portion and don't let them flair out.
TURKISH GET UPS - If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions!
WINDMILLS - This can be a really great movement for Mamas! Be sure to pay attention to your breathing and be mindful of over-stretching your hamstrings or lower back. Shorten the range of motion, use less weight, or give yourself something to hold onto for support if you need to.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull