SHIFT WORKOUT

WARM UP

WORKOUT

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

10 Sit Up
10 Air Squat
10 Low Jump
- OR - Low Jump Over

No weight needed today!

Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5 - 8 Rounds

Coaches Notes
For this workout, you'll cycle through 10 sit ups, 10 squats, and 10 jumps as many times as you can until 10 minutes are up!

Ideally, you'll finish the 10 sit ups in 30 seconds or less. Find a pace and/or customization that allows you to move steadily through those without grasping at your knees or struggling to sit up. For the air squats, focus on keeping your chest proud as you descend and squeezing your bottom as you stand. Find something to jump onto or over that you're confident with - even if that means a line in the floor. Those 10 jumps shouldn't take longer than 45 seconds or so!

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

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.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

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.

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.