SHIFT WORKOUT

WARM UP

WORKOUT

10 Rounds

30 Seconds of Seated Jump Squat
15 Seconds of Rest
30 Seconds of Inverted Row
15 Seconds of Rest

No weight needed today!

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

The way this one works is you'll spend 0:00-0:30 working on the seated squat jumps, then rest 0:30-0:45. Then from 0:45-1:15, you'll work on inverted rows, then rest from 1:15-1:30. That's one round. Repeat that 9 more times for a total of 10 rounds (or until 14:45 on the clock).

The goal today is not to get in as many reps as you can but, instead, to challenge yourself. So pick a variation of both movements that you know will be difficult for you but doable. Some other options in case the seated jump squat is not working for you would be to perform air squats but be intentional about lowering down slowly and then standing up fast. You could also perform just jumping air squats (without the seat). For the inverted rows, create a body angle that is more parallel to the ground than you typically would. You should not be able to perform more than 4-5 reps at a time.

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

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jumping 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. Some other options for customizing are Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock . Please visit the Mama Modifications Movement Library for more options and demonstrations.