THURSDAY SHIFT 05/14/2020
As Far as You Can Get in 10 Min
3 Goblet Squats
3 Single DB/KB Bent Over Rows / Ring or TRX Rows
6 Goblet Squats
6 Single DB/KB Bent Over Rows / Ring or TRX Rows
9 Goblet Squats
9 Single DB/KB Bent Over Rows / Ring or TRX Rows
12 Goblet Squats
12 Single DB/KB Bent Over Rows / Ring or TRX Rows
...
Keep adding 3 reps of each movement every round until you hit 10 minutes.
Idea Weight for Men: Single 25-45# DB/KB
Idea Weight for Women: Single 12-30# DB/KB
**Can also be done with a pair of lighter dumbbells.
Score: Final Goblet Squats set completed in last full round plus any additional Reps.
**So if you finish the round of 15 Goblet Squats and 6 Bent Over / Ring Rows your score would be 15+6.
Goal: Through the Round of 15s
For this workout, you will do 3 goblet squats followed by 3 bent over rows or ring/TRX rows. Then 6 goblet squats followed by 6 bent over rows or ring/TRX rows. You will continue adding 3 reps to both movements each round until the 10 minutes are 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 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!
If you are doing the bent over row you will hold a head of the dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your chest. Then lower under control. If you're using a KB, hold it by the ball with your hands turned in so that your elbows can go BACK and shoulder blades pinch together.
If you are doing the ring or TRX rows - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.
If you only have a pair of light dumbbells, you can hold them both at your shoulders for the squats and hold one in each hand for the bet over rows, which is basically Program A!
FRONT 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.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.