THURSDAY SHIFT 12/16/2021
SHIFT WORKOUT
WARM UP
WORKOUT
3 Rounds (14 Minutes Total)
1 Minute of Continuous Movement
1 Minute of Push Up + Tap
1 Minute of Continuous Movement
1 Minute of Shoulder Press
Rest 1 Minute between Rounds
Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total # of Push Up + Taps and Shoulder Press Reps ONLY
Goal: 65-90 Reps
COACHES NOTES
So you'll move continuously from one of the listed movements for 1 minute, then do as many push up + taps as you can from minutes 1-2, then move continuously again from 2-3, and then do as many shoulder press as you can from minutes 3-4. From minute 4 to 5, you'll rest. Continue following that pattern until you've completed 3 rounds (or until 14:00 on the clock)
Find a steady but uncomfortable pace during the minute of movement. You're welcome to pick a different movement each round or stick with the same one. Those minutes will not be scored for this workout. On the push up + taps, break those reps up early and find a variation that allows you to get 8-12 reps each round. For the shoulder press, choose a weight that you can do at least 5-7 reps with unbroken. You're shooting for 12-16 reps per round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Push Up/Push Up Taps
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. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
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.