SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: ODIN

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

14 Lying Leg Lifts
7 Unweighted Lungester

No weight needed today!

Extra Challenge
Goblet Lungester (Men: 25-45# / Women: 12-25#)

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5 - 7+ Rounds

Coaches Notes
To finish this workout within the goal range, you are looking at about 1:25-2:00 per round. Choose a variation of the lying leg lifts that is going to challenge you without getting sloppy with your form. Those should take :30-1:00.

The unweighted lungester is a big movement. It takes a long time to complete one rep, so expect 7 reps to take about a minute. If they are taking longer than that and are really broken up, consider going with an assisted unweighted lungester.

If you think you will crush the goal for this workout with unweighted lungesters, today might be a great opportunity for the extra challenge!

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.

Lying Leg Lifts

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, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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.