SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: BROKK & EITRI

6 Rounds

12 Air Squat
10 Sit Up
8 Push Up
1 Min of Continuous Movement

No weight needed today!

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

For this workout, you'll complete 12 air squats, 10 sit ups, 8 push ups, and then move for 1 continuous minute. That's one round. Repeat 5 more times for a total of 6 rounds.

You're looking to finish each round in 2:00-2:40. With 1 minute tied up in the continuous movement each round, you're looking at 1:00-1:40 for the other three movements. Find a pace on the air squats that allows you to get those 12 reps done in 25-40 seconds. You can always squat to a target or hold something for assistance. Find a pace and/or customization for the sit ups that allows you to do those reps without struggling. The push ups should be done in no more than 3 sets. It might be smart to start off by doing 5-3 or 4-4. Do your best not to go to singles.

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

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.

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.

Alt V-Up

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, knees bent, just arms, or just legs. Some other options for customizing are Functional Progression 2, DB Windmills, or Banded Woodchops. 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.