WEDNESDAY SHIFT 06/17/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Low Step Ups
10 DB/KB Deadlifts
**Can hold light weight for the step ups if desired, but they should be low step ups.
Idea weight for Men: Single 35-55# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women: Single 12-25# KB/DB -or- Pair of Lighter Dumbbells
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
For this workout, you'll do 1 minute of low step ups then 10 DB/KB deadlifts for 12 minutes!
For the step ups, make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet.
If you'd like to make these a little more difficult, you can hold a light DB in each hand or a single DB at your chest.
For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.
FARMER CARRY - This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and full core breathing.
KB/DB DEADLIFT - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.