SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds of

7 Sit Up
30 Seconds of Continuous Movement
7 Squat + Press
30 Seconds of Continuous Movement

Rest 1 Minute between SETS (So after every 3 rounds)

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Time Including Rest

Goal: 18-22 Minutes

Coaches Notes

So the way this one works is you'll perform 3 rounds of 7 sit ups, 30 sec of continuous movement, 7 squat + press, and then another 30 sec of continuous movement. Then you'll rest 1 minute once 3 rounds are done. That's one set. Repeat two more times.

Each round should take 1:45-2:15. That means each set will be around 4:30-7:00. If the first set takes you longer than 7 minutes, we recommend customizing one or more movements. Maybe even eliminate the second 30 seconds of continuous movement! Customize the sit ups and choose a weight for the squat + press so that you're able to do all 7 of each without needing to take a break.

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.

Run/Jog

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

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, banded or foot assisted. 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.