FRIDAY SHIFT 04/24/2020
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
30 Single Unders, DB or Line Hop/Skip Overs, or Plate Hops
8 Goblet Squats
16 Jumping Squats or Air Squats
Idea weight for Men: Single 25-45# KB/DB
Idea weight for Women: Single 12-30# KB/DB
(If you only have lighter dumbbells you may also do squats with a pair of dumbbells at the shoulder)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
For this workout, you will perform 30 single unders, 8 goblet squats, and 16 jumping squats for 14 minutes.
For the hops /single unders you will do 30 per round!
For the Dumbbell/KB hop over you will stand next to the Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the question you can perform a low alternating step up.
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 are unable to do goblet squats for lack of equipment or just general strength, you can take the goblet squats out and just do rounds of 30 single unders / hops and 16 air squats.
For the jumping squats, you will follow the same instructions for the goblet squats but these are unweighted and at the top of the squat you will jump into the air before settling your feet back to the ground and beginning the next rep.
DOUBLE/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.
WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball
JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings