FRIDAY SHIFT 09/25/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, CHEST OPENER
6 Rounds
20 Single Unders / Taps
10 Push Ups
10 Bent Over Rows
Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Time
Goal: 16 Min or Less
For this workout, you'll complete 20 single unders or tap, 10 push ups, and 10 bent over rows for 6 rounds total!
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 push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
For the bent over rows, you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, you can hold a dumbbell head in each hand and apply the same mechanics!
You could also do 10 single-arm bent over rows on each arm. Since this takes longer than doing 10 with both arms, it may affect your goal rounds but it will keep the stimulus of the workout!
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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.