TUESDAY SHIFT 03/08/2022
SHIFT WORKOUT
WARM UP
WORKOUT
6 Rounds
16 Alternating Unweighted Step Up
10 Burpee
No weight needed today!
Score: Total Time
Goal: 10-14 Minutes
Coaches Notes
This one is pretty straightforward. You'll perform 16 step ups and then 10 burpees. Repeat 5 more times for a total of 6 rounds.
Choose a height for the step ups that will be slightly challenging for you but you are confident you can step up to AND down from safely. Be sure to step your entire foot onto the box or step so that you can drive through your heel to step up. Find a steady pace through the burpees. Don't sprint a couple of reps only to take a long break. You should be getting those 10 reps done in a minute or less, so customize if necessary!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Burpee
If you’re trying to manage the pressure on your core or 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 throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.