SHIFT WORKOUT

WARM UP

WORKOUT

10 Rounds

6 Push Up
9 Kettlebell Eye Level Swing
12 Air Squat

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes
For this one, you'll complete 6 push ups, 9 swings, and 12 squats. That's one round. You'll repeat 9 more times for a total of 10 rounds.

We're looking for you guys to complete each round in 1:15-1:45. If your first round or two is taking close to 2 minutes, customize one or more movements so that you can continue at a faster pace.

Choose a weight for the swings that allows you to do those 9 reps unbroken for the first 5-7 rounds.

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

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.

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.

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.