WEDNESDAY SHIFT 10/07/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: NECK/SHOULDER RELIEVER, HIP FLEXORS/PSOAS
AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 Min)
5 Inchworms
10 Pause Squats + Stand FAST
- Rest 2 minutes between AMRAPs -
AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 Min)
5 Push Up Taps
10 DB/KB Jump Overs
No weight needed today except for an object to jump over!
Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP
Goal: 7+ Rounds
For this workout, you'll perform 5 inchworms and 10 pause squats as many times as you can in 7 minutes, then rest 2 minutes before completing another 7-min AMRAP of 5 push up + taps and 10 jump overs!
For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in the top of a push up. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. Keep the belly tight. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine.
For the pause squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Pause for 2 seconds here then drive through the heels to stand as fast as you can.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target.
For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.
Once you've completed the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
For the DB/KB hop over you will stand facing the DB/KB and jump over it. You can scale to a line or a skip over if you are intimidated to go over something. You may also sub low step ups.
WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
INCHWORMS - If you have any trouble managing the pressure in your belly with this movement or if you're pregnant and find it uncomfortable, you can sub Bear Crawl, Bear Pose Shoulder Taps, Elevated Shoulder Taps, Seated or Strict Alternating Shoulder Press.