FRIDAY SHIFT 08/07/2020
3 Rounds (For Time)
1 Min Taps, Low Step Ups, Jog, Row, Bike
20 Goblet Squats
15 KB/DB Deadlifts
1 Min Taps, Low Step Ups, Jog, Row, Bike
Rest 1 Min Between Rounds
Suggested weight for Men: 35-55# KB or 2 X 25# DBs
Suggested weight for Women: 12-30# KB or 2 X 10# DBs
Use what you have!
Score: Total Time (Including Rest)
Goal: 12-18 Min
For this workout you can choose between taps, low step ups, jogs, rowing, biking, or even single unders.
For the goblet squats you will hold either a single dumbbell or a single kettlebell at the chest. Feet should be shoulder width apart and heels are down. Reach the butt back and down and keep the chest lifted. Drive the knees out as you go down. Ideally you will get the butt lower than the knees WITH the chest up and knees out.
If you kind of collapse when you go that low - first step is to lose the weight and do these as just air squats.
From here if you need to scale further for any reason you can go to a higher target or use a wall or chair to assist you. Still focus on keeping those heels down and knees out though!
For the deadlifts you can either do a dumbbell in each hand or you can do a single dumbbell of kettlebell between the feet. For this moment the object(s) will start on the ground. The heels should stay down and you should bend the knees. The object is either IN BETWEEN (not way out in front) of your feet or right to the sides of each foot. Lift your chest and make sure your back is flat! Simply drive the heels down and lift the chest to stand up completely. Squeeze your butt at the top.
When you are putting the KBs back down you will reach the butt back, keep the chest lifted, and bend the knees!
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/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.
POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
KB/DB DEADLIFT - If you’re 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 it’s 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.