SHIFT WORKOUT

WARM UP

WORKOUT

9 Min AMRAP (As Many Rounds and Reps As Possible in 9 Min)

5 Push Up + Taps
15 Air Squat

No weight needed today!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes
The way this one works is you'll rotate back and forth between 5 push up + taps and 15 air squats as many times as you can until 9 minutes are over!

Choose a push up variation that will allow you to get those 5 reps done in 1-2 sets. We want you to challenge yourself on those so it's OK if you have to break after 3 reps! Find a pace and/or customization for the air squats that allows you to get those 15 reps done in 45 seconds or less! That doesn't mean you have to speed through them but that you keep a steady pace and maybe take only 1-2 short breaks.

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

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder 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.