WEDNESDAY SHIFT 12/29/2021
SHIFT WORKOUT
WARM UP
WORKOUT
10 Rounds
10 Kettlebell Eye Level Swing
6 Low Jump
- OR - Jump Over
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Time
Goal: 9-12 Min
Coaches Notes
This one's pretty straightforward! You'll do 10 swings and then 6 jumps. Repeat 9 more times for a total of 10 rounds!
Choose a weight for the swings that you know you can do without breaking for at least the first 5 rounds of the workout. Concentrate on keeping your belly tight throughout the swings and be sure to stand tall when the KB/DB reaches eye level - no leaning back! Choose something to jump ON or OVER that you feel you can do safely. Remember even a line in the floor works!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.