MONDAY SHIFT 01/24/2022
SHIFT WORKOUT
WARM UP
WORKOUT
2021 VAULT: HEIMDALL
5 Rounds
12 Alternating Unweighted Lunge
8 Squat + Press
8 Push Up
8 Squat + Press
Rest 1 minute between rounds
Suggestions
Men: 35-55# KB OR 20-30# DBs
Women: 12-25# KB OR 10-15# DBs
Score: Total Time (including rest)
Goal: 14 - 18 Min
Coaches Notes
Each round should take 2:00-2:50. Keep in mind that each movement in this workout will have an effect on every other movement. So, customize appropriately and break up the reps before your form falls apart.
For each of the movements, you should be fine to break up the reps into two sets and be on track to hit the goal. Especially on the last set of squat + presses, since your shoulders will be fatigued from the earlier set and from the push ups, you might try standing up a little more aggressively out of the squat to allow the weight to pop up off the shoulders and feed into the press.
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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.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Push Up/Push Up Taps
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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.