TUESDAY SHIFT 12/28/2021
SHIFT WORKOUT
WARM UP
WORKOUT
6 Rounds
30 Seconds of Continuous Movement
30 Seconds of Alternating Unweighted Lunge
30 Seconds of Continuous Movement
30 Seconds of Sit Up
30 Seconds of Rest
No weight needed today!
Score: Total # of Lunge and Sit Up Reps ONLY
Goal: 75-110 Reps
Coaches Notes
So the way this one works is you'll move continuously from 0:00-0:30, then from 0:30-1:00, you'll do as many lunges as you can. Move again from 1:00-1:30, then from 1:30-2:00, perform as many sit ups as you can. Rest from 2:00-2:30. That's one round. Repeat 5 more times for a total of 6.
Find a steady but uncomfortable pace on the 30 seconds of movement. You're shooting to do 7-10 lunges each round, and 5-8 sit ups per round. If you know you'll be on the faster end of that, you can add a weight to your chest for the lunges! Choose a sit up variation that will challenge you but that you can always get at least 5 reps of.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Toes to Bar
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 try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. 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.
Sit Up
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 try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.