SHIFT WORKOUT

WARM UP

WORKOUT

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

7 Unweighted Lungester
20 Hop Overs
- OR - Skip Overs

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9+ Rounds

Coaches Notes

For this workout, you'll go back and forth between 7 unweighted lungesters and 20 hop or skip overs as many times as you can until 10 minutes are up!

The unweighted lungester is a kind of time-consuming movement before you have to perform 3 movements performing completing 1 rep - 1 lunge + 1 lunge + 1 squat. Don't rush through them. Find a nice, steady pace that allows you to keep moving without having to stop for long breaks. If you need help balancing, feel free to hold onto an object nearby. The hop or skip overs should take no longer than 20-30 seconds today. Find a customization that will allow you to knock those out in that timeframe - even if that means hopping over a line in the floor!

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

Lungester

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 Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.