THURSDAY SHIFT 04/08/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, STRESS RELIEF
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
5 Unweighted 1/4 Get Ups, RIGHT
5 Unweighted 1/4 Get Ups, LEFT
15 Eye Level KB/DB Swings
20 Line Hop or Skip Overs
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
For this one, you'll rotate through 5 unweighted 1/4 get ups on both arms, 15 swings, and 20 line hops as many times as possible in 12 minutes!
The goal for this workout to complete one round every 1:30-2:30. The unweighted 1/4 get ups are not a common movement for the SHIFT program so be sure to watch the demo video and read the written description so you are confident in how to perform this movement. You should knock out those 5 reps on both sides in 0:45-1:00. Choose a weight for the swings that you can knock out in 1-2 sets.
UNWEIGHTED 1/4 GET UP
Start on your back with your right arm extended straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso to sink toward the ground. Then, return with control onto your back. Complete all 5 reps with the same arm extended then switch sides.
If you're struggling with these, you can swap with sit ups or even band-assisted sit ups! No sit ups or crunching right now? You may try a dead bug or unweighted windmill!
CUSTOMIZATIONS
Sit Ups
Band-Assisted Sit Ups
MAMA MODIFICATIONS
Dead Bug
Unweighted Windmill
EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
KB/DB Deadlifts
LINE HOP OR SKIP OVER
You will stand next to a line or crack in the floor and jump over it laterally. You can also do a little skip over.
If jumping or skipping is out of the question, you can perform a low, alternating step up.
CUSTOMIZATIONS
Low Alternating Step Ups
Turkish Get Ups/1/2/1/2 Get Ups
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.