FRIDAY SHIFT 10/16/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, CALVES/ANKLES
AMRAP 10 Min
(As Many Rounds and Reps As Possible in 10 Min)
10 Single-Arm Bent Over Rows, R
10 Single-Arm Bent Over Rows, L
20 Single Unders or Taps
Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6+ Rounds
The way this one works is you'll perform 10 single arm bent over rows on your right right, then 10 reps on your left side, before moving onto 20 single unders or taps. Once you've complete that, you'll repeat that cycle until 10 minutes are up!
With a goal of 6 or more rounds in 10 minutes, you're shooting to finish a round in 2 minutes or less!
For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.
If your weight feels too heavy for you, you can do a regular bent over row with both arms holding a single dumbbell (20 reps).
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.
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.