WEDNESDAY SHIFT 03/02/2022

SHIFT WORKOUT

SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

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


12 Air Squat
8 Low Jump
- OR - Jump Over

Rest 1 Minute between Sets

No weight needed today!

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

Goal: 10-14+ Rounds

Coaches Notes

The way this one works is you'll rotate back and forth between 12 air squats and 8 jumps as many times as you can until 4 minutes are up. Then you'll rest for 1 minute. Repeat that two more times.

You're aiming to finish a round every 0:50-1:15. Choose a pace and/or customization for the air squats that allows you to get those reps done in 25-40 seconds each round. Find a height of something to jump ON or OVER that you feel totally confident with so that you can keep a steady pace through those 8 reps. We don't want you guys hesitant or feeling unsafe so if you need to jump over a line in the floor, that's fine!

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

MAMA MODIFICATIONS

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.

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.