WEDNESDAY SHIFT 07/08/2020
6 Rounds (For Time)
1 Min Jog, Row, Bike, Low Step Up, Taps, Single Unders
15 KB/DB Swings
Suggested weight range for Men: Single 25-45# KB/DB
Suggested weight range for Women: Single 12-30# KB/DB
Score: Total Time
Goal: Under 15 Min
For this workout, you'll start off with 1 minute of movement then complete 15 KB/DB swings and you'll do that for 6 rounds total.
For the first part you will choose from a jog/run, row, bike, low step ups, taps, or single unders (jump rope). It's only one minute of movement for six rounds so really push the pace here!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.