MONDAY SHIFT 03/21/2022
SHIFT WORKOUT
WARM UP
WORKOUT
2022 VAULT: MJOLNIR
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
30 Seconds of Continuous Movement
12 Goblet Squat
10 Alternating Unweighted Lunge
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-7+ Rounds
Coaches Notes
For this one, you'll start off with 30 seconds of movement, followed by 12 squats, then 10 lunges. Cycle through all of that as many times as you can until 12 minutes are up.
Find an uncomfortable pace during the 30 seconds of movement! You'll earn 2 reps for each 30-second effort, 1 rep per 15 seconds. Choose a weight for the squats that you're confident with. You should be able to do those unbroken for the first 4-6 minutes of the workout. It may be a good idea to break them once from the beginning considering lunges follow immediately after. Remember for the lunges, you can always grab hold of something nearby to assist if your balance is off or if the squats are making those really tough.
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.
DB/Back/Front/Goblet/Air Squat
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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.