SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is a 4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)

4 No Push Up Inchworm
6 Push Up
12 Air Squat

Rest 1 Minute Between Sets

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED

Goal: 7-10+ Rounds

Coaches Notes

The way this one works is you'll cycle through 4 no push up inchworms, 6 push ups, and 12 air squats as many times as you can until 4 minutes are up. Then you'll rest for 1 minute. Repeat that two more times.

We're looking for you guys to get through those inchworms in 20-30 seconds. If you're unable to walk your hands out on the floor from a standing position, you could do a reverse inchworm where you elevate your hands on a table, box, or wall and walk your feet out to a plank position then back forward to complete the rep.

Choose a push up variation that you can do at least 3-4 reps of across the entire workout. Focus on sending your hips back to start the air squats and be sure to push your knees out as you descend into and as you stand out of each rep.

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.