TUESDAY SHIFT 02/15/2022
SHIFT WORKOUT
WARM UP
WORKOUT
4 Rounds
7 Burpee
10 Goblet Squat
7 Inverted Row
Rest 2 Minutes after 4 Rounds
4 Rounds
7 Burpee
10 Goblet Squat
7 Inverted Row
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Time Including Rest
Goal: 14-20 Minutes
Coaches Notes
For this one, you'll perform 7 burpees, then 10 goblet squats, then 7 inverted rows for 4 rounds. Then, you'll rest 2 minutes before repeating all that for another 4 rounds.
Choose a burpee variation that feels relatively easy for you, since there's a lot of them and they'll get tougher with each passing round. You should be completing those 7 reps in 45 seconds or less. The Goblet Squats should be completed in 1-2 sets so be sure to keep that in mind when choosing a weight. Set yourself up on the inverted rows to be able to do 3-4 reps at a time. Do your best to keep your butt and belly squeezed as you pull your body up toward the bar, rings, or straps.
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Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Pull Ups
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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. 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.
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.