SHIFT WORKOUT

WARM UP

WORKOUT

7 Rounds

21 Hop Overs
- OR - Skip Overs
7 Goblet Squat
21 Hop Overs
- OR - Skip Overs
7 Sit Up

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time

Goal: 10-14 Minutes

Coaches Notes

For this workout, you'll perform 21 hop or skip overs, then 7 squats, then another 21 hop or skip overs, and 7 sit ups. That's one round. Repeat 6 more times for a total of 7.

You're aiming for each round to take 1:30-2:00. Each set of the hop or skip overs should take no longer than 20 seconds so be sure to pick an object to hop or skip over that you're super confident with - even if that's a line in the floor! Pick a weight for the goblet squats that is challenging for you but fight to get all 7 reps done without setting the weight down each round. That may mean taking a few seconds to pause at the top of the last rep or two. The sit ups should take no longer than 20-30 seconds. Customize with assistance if you need to!

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

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

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.