TUESDAY SHIFT 12/14/2021
SHIFT WORKOUT
WARM UP
WORKOUT
8 Rounds
30 Seconds of Alternating Unweighted Step Ups
30 Seconds of Low Jump or Jump Overs
30 Seconds of Rest
No weight needed today!
Score: Total # of Reps from Both Movements and All 8 Rounds
Goal: 110-160 Reps
COACHES NOTES
So the way this one works is you'll do as many step ups as you can from 0:00-0:30. Then from 0:30-1:00, you'll perform as many jumps as you can. Rest from 1:00-1:30 then start the next round at 1:30, following the same pattern until you've completed 8 rounds.
Choose a height for the step ups that will challenge you but that you're confident you can step up AND down from. If possible, make it 12" or higher. Since we have step ups already in this workout, we are really encouraging you guys to get some kind of jump in for the second movement. If you don't have something to jump on or aren't sure you can jump over something safely, jump over a line in the floor! Shoot to complete 7-10 reps of both movements each round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.