TUESDAY SHIFT 11/02/2021

SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

30 Seconds of Air Squats
30 Seconds of Continuous Movement*
30 Seconds of Low Jump or Jump Over
30 Seconds of Continuous Movement
30 Seconds of REST

*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups

No weights needed today!

Score: Total # of Air Squats and Jump Reps ONLY

Goal: 90-130 Reps

COACHES NOTES
For this one, you'll do as many air squats as you can from 0:00-0:30, then you'll move continuously from 0:30-1:00. From 1:00-1:30, you'll do as many low jumps or jump overs as you can, and then move continuously again from 1:30-2:00. Rest 30 seconds between rounds!

Aim to complete 8-12 air squats and 10-14 jumps each round! Of course, we want you to prioritize proper movement during those squats so if hitting that many causes you to move poorly, then don't pay much attention to the goal reps. Find a height you feel comfortable jumping onto or over - even if that's a line on the floor! Find a steady pace during the first 30 seconds of movement and then push the pace for the second since you'll get a quick rest after!

AIR SQUAT
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! Drive through the heels and drive the knees out to stand completely.

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. Still focus on heels down, knees out, chest up!

CUSTOMIZATIONS
Squat to Target
Assisted Squat

30 SECONDS OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 30 seconds are complete. You may change which movement you pick from round to round.

The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!

LOW JUMP
Choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your plates or box. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

CUSTOMIZATIONS
Lower Height
KB/DB Jump or Skip Over
Alternating Step Ups or Lunges

- OR -

KB/DB JUMP OVER
You will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

CUSTOMIZATIONS
KB/DB Skip Over
Line Jump/Skip Over
Low Alternating Step Ups

MAMA MODIFICATIONS

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.

DB/Back/Front/Air Squat

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.