FRIDAY SHIFT 12/17/2021
SHIFT WORKOUT
WARM UP
WORKOUT
3 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
6 Alternating Goblet Lunge
12 Air Squat
Rest 1 Minute between Sets
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total # of Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 9-12 Rounds
COACHES NOTES
For this one, you'll rotate back and forth between 6 lunges and 12 squats as many times as you can in 3 minutes. That's one set. You'll rest 1 minute before starting the next set. Repeat until you've done 3!
We're shooting for you guys to finish a round every 45-60 seconds. Find a weight for the lunges that allows you to get those done in 20-30 seconds and that you feel stable with. If you feel super off balance, go with something lighter or even unweighted! Push the pace as much as you can on the squats. You're only working for 3 minutes at a time so let's make them count!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. 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.