MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP

SIMPLE SHIFT WARM UP

Thanksgiving Tradition - SHIFT style!

There are 3 Parts to this...

Part 1:

3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
20 Squats

After 3 Rounds: Rest 1 Min

Part 2:

3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
15 Squats

After 3 Rounds: Rest 1 Min

Part 3:

3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
10 Squats

No Weight Needed!

Score: Total Time for ALL of it - including REST.

Goal: Under 24 Minutes

COACHES NOTES
The way this flows is you will do the 3 rounds in part 1 - then rest 1 min - then the 3 rounds in part 2 - rest 1 min - then the 3 rounds in part 3 - DONE!

Well this is one way to work up an appetite!

If you feel that the total of 135 squats is too much for where you are at - feel free to lower the number to 10-15 for all 3 sections!

Don't be afraid to grab a family member to join you for this one!

Run/Jog

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

Thruster/Wallball

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 the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/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 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.