MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, QUAD FOAM ROLL DAILY TUNE UP

SHIFT GENERAL WARM UP

4 Rounds

20 Air Squats
30 Hop or Skip Overs
10 Shoulder Press
15 Hop or Skip Overs

Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
For this one, you'll complete 20 squats, 30 hop overs, 10 presses, and then 15 hop overs. That's one round. You'll repeat that three more times for a total of four rounds!

You're aiming to finish each round in 2:15-3:30. There are a lot of air squats in this workout so find a steady pace and consider customizing to assisted or to a target if you're having trouble getting those 20 done in less than 1:15. Remember for the hop or skip overs that you can always jump over a line in the floor if over an object is unsafe. Choose a challenging press weight! Something that you can only do 4-6 reps with at a time.

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

DB HOP OR SKIP OVER
You will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. 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
Line Hop or Skip Over
Low Alternating Step Ups

SHOULDER PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

CUSTOMIZATIONS
Single DB/KB Shoulder Press

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.