SHIFT WORKOUT

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

20 Hop or Skip Overs
10 Alternating Dumbbell Hang Snatch
10 Goblet Lunge

Suggested Weight
Men: 20-35# DB or KB
Women: 10-20# DB or KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-8 Rounds

Coaches Notes
So for this one, you'll cycle through 20 hop or skip overs, 10 hang snatches, and 10 goblet lunges as many times as you can until 10 minutes are up!

For the hop or skip overs, if you don't feel safe jumping over an object, consider hopping or skipping over a line in the floor so that you can still get some jumping in today. The hang snatches are alternating today so you'll switch hands each rep. You'll end up completing 5 on your right and 5 on your left. Take your time switching hands - no need to rush or try doing it mid-air. Choose a weight for the lunge that challenges you but allows you to remain stable. If you cannot maintain your balance, go with a lighter weight OR even unweighted/assisted!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.