SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of

8 Push Up + Taps
1 Minute of Continuous Movement

Rest 1 Minute between SETS

No weight needed today!

Score: Total Time (Including Rest)

Goal: 12-15 Minutes

Coaches Notes

So the flow for this one is 8 Push Up + Taps - 1 Min Cont Movement - 8 - 1 Min - Rest - 8 - 1 Min - 8 - 1 Min - Rest - 8 - 1 Min - 8 - 1 Min - Done.

The goal time per SET is 3:20-4:20. That means you're looking for each round to 1:40-2:10. One minute of each round is tied up in the continuous movement. So be sure that the push up variation you choose allows you to get the 8 reps done in 0:40-1:10. Consider breaking them up into 5-3 or 3-3-2 from the beginning so that you can stay strong for all 3 sets.

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

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.

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.

Pull Ups

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.