SUNDAY SHIFT 10/04/2020
Jeb's Birthday was Oct 2!! This is the SHIFT version of his birthday workout!
Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN RELEASE
12 Min AMRAP
10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees
Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells
You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 3 Rounds +
This is the SHIFT version of Jeb's birthday workout!! Help us celebrate!
For the deadlifts you can choose either a single kb/db in between the feet OR you can use a lighter pair of dumbbells on the outsides of the feet.
Either way - you should have your heels down, knees bent slightly, butt back, arms straight, weight close, and chest lifted. Lift the weight by digging the heels into the ground and lifting the chest. Stand all of the way up. Keep the arms straight and shoulders pulled back.
To lower the weight reach the butt back, keep the chest lifted, and bend the knees slightly.
For the burpees in this workout you may choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees. Challenge yourself but keep the goal in mind! The 4 reps should not take any more than 30 seconds.
For the upright rows you can either use a single weight in both hands or a light db in each hand. You will start fully standing with the weight at the waist and arms long. Pull the shoulders back and down. Shrug the shoulders up and pull the weight up the body with the elbows going high and outside (like you are zipping up your jacket). Lower back down to the waist to finish.
For the goblet squats you will hold the single weight at the chest or a dumbbell at each shoulder. Feet are shoulder width apart. Heels down. Reach butt back and down. Keep chest up and drive knees out. Get butt lower than knees at the bottom with heels down and chest up. Drive through heels and lift chest to stand.
If you need to - lower or drop the weight all together. If you have pain in the bottom position you can try an assisted squat or squat to a higher target.
KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
FRONT/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.