SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

6 Inchworm
1 Minute of Continuous Movement

No weight needed today!

Score: Total Time

Goal: 12-15 Minutes

Coaches Notes
For this workout, you'll perform 6 inchworms followed by 1 minute of continuous movement. That's one round. Repeat 5 more times for a total of 6 rounds.

With 1 minute of each round tied up in the continuous movement, you're looking at getting each set of inchworms completed in 1:00-1:30 to finish within the goal time. It might be helpful during your warm up to time how long it takes for you to perform 3-4 inchworms, that way you have an idea beforehand if that pacing is possible in the workout. If not, find a customization that will allow for you to move a little quicker! Do your best during those reps to breathe intentionally, as it can be easy to hold your breath which would spike your heart rate up, making the rest of the workout feel far less manageable.

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

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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.