FRIDAY SHIFT 03/11/2022
SHIFT WORKOUT
WARM UP
WORKOUT
9 Rounds
1 Minute of Continuous Movement
10 Sit Up
6 Push Up + Taps
No weight needed today!
Score: Total Time
Goal: 15-20 Minutes
Coaches Notes
For this workout, you'll start with 1 minute of continuous movement, then move on to 10 sit ups, then 6 push up + taps. That's one round. Repeat 8 more times for a total of 9 rounds.
This is a longer SHIFT workout. Find a steady but uncomfortable pace during the minute of continuous movement. Use the sit ups as a chance to steady your breath. Inhale as you sit back, exhale as you sit forward. If you need to anchor your feet or pull yourself up with the help of a band or towel, that's fine! (See customizations for video) Choose a push up + taps variation that allows you to do 2-3 reps at a time. Those shouldn't take any longer than 30 seconds.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
Push Up/Push Up Taps
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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.