WEDNESDAY SHIFT 07/29/2020
7 Rounds
1 Min Jog, Row, Taps, Low Step Ups
1 Min Goblet Squats
Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Goblet Squat Reps
Goal: 70 Reps+
**If you are worried about doing TOO many reps - choose a number to hit each round and stick with it on that minute each time.
For this workout, you'll perform 1 minute of jog/row/etc. followed immediately with 1 minute of goblet squats. Go back and forth until you've completed 7 rounds of each (14 minutes total)!
For the first part you will choose from a jog/run, row, taps, or low step ups and move for an entire minute at an uncomfortable pace!
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!
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.
DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings
GOBLET SQUATS OR THRUSTERS - 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.