WEDNESDAY SHIFT 11/27/2019
AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)
12 Unweighted Alternating Lunges
10 Alternating Hang Dumbbell Snatches
8 Sit Ups
Idea weight for Men: 25-40# DB
Idea weight for Women: 10-25# DB
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 Rounds+
For this workout you will make your way through the 12-10-8 sequence as many times as possible in 10 Min.
The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
For the alternating hang dumbbell snatches you will start with a single dumbbell held in one hand at the waist. Dip slightly keeping the heels down, reaching the butt back, and bending the knees. Keep the belly tight, arm long, and chest lifted. Stand up hard and fast. Squeeze the cheeks! Pull the elbow high and outside to keep the dumbbell close to the body. Finish with a punch out overhead - and the bicep by the ear at the top. Lower back to the waist and switch hands. For each set of 10 you end up doing 5 per arm.
For the sit ups - we would love to see a touch the hands behind the head at the bottom - touch the toes at the top. You can do whatever is comfortable with the feet/legs. Feet flat, knees bent. Knees bent, butterfly feet. Legs straight - whatever!
If you are unable to come all of the way up you may try using a band or something to use a slight upper body pull. Make sure to do this slow and controlled and don't just plop back to the ground.
Mamas you may sub something like a dead bug or check Members Only for more Mama Modifications!
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement feel free to sub KB Swings, or Hang Clean and Press
SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk
REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.