FRIDAY SHIFT 01/21/2022
SHIFT WORKOUT
WARM UP
WORKOUT
8 Rounds
20 Hop Overs
- OR - Skip Overs
8 Goblet Squat
Suggestions
Men: 30-50# DB/KB
Women: 15-30# DB/KB
Score: Total Time
Goal: 8 - 12 Minutes
Coaches Notes
For this workout, you'll perform 20 hop or skip overs followed by 8 goblet squats. Continue to go back and forth between those until you've completed 8 rounds.
We'd love to see you guys jump with both feet today, even if that means hopping over a line in the floor. Of course, if that's not happening, go with the skip over an object or line. It's also perfectly fine if you are not comfortable bounding immediately into the next rep. If you need to, you can land - pause - reload for the next rep. Choose a weight on the goblet squats that you can do those 8 reps unbroken for at least the first 4 rounds. And then if you do need to break, it should only be once!
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/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.