WEDNESDAY SHIFT 08/26/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS
AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)
20 Single Unders / Taps
10 KB/DB Deadlifts
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 Number of Completed Rounds + Any Additional Reps
Goal: 5+ Rounds
For this workout, you'll complete 20 single unders or taps followed by 10 deadlifts then you'll repeat those two movements until 10 minutes are over!
In order to reach the goal of 5 or more rounds in 10 minutes, you'll need to finish a round in 2 minutes or less! So be sure to modify if you're having trouble finishing in that timeframe!
For the single unders / taps, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.
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!
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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 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.