WEDNESDAY SHIFT 05/06/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Air Squats
10 Jump Overs, Skip Overs (facing), or Plate Hops
No Weight needed!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
For this workout, you will do 10 squats followed by 10 jump or skip overs (facing) - OR - 10 plate hops for 12 minutes!
For these squats, keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest. Stand fully for each rep.
NO PLOPPING. Show control throughout! If you are not able to go all of the way down without collapsing - don't go as low and squat to a target still focusing on heels down, knees out, belly tight, and chest up.
You may also choose to hold onto something for a bit of stability to allow you to go a bit lower.
For the jump/hop/skip over. The idea is to jump completely over something - even if that means a chalk like on the ground. You will face the object or line and jump over. You may also choose to jump onto something that is just a couple of inches high as well (like a bumper plate).
If you are unable to even do the skip you may sub low step ups or KB/DB Swings with a light to moderate load.
DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.