SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of:

30 Seconds of Continuous Movement
8 Alternating Unweighted Step Up
30 Seconds of Continuous Movement
8 Inverted Row

Rest 1 Minute between SETS

No weight needed today!

Score: Total Time (Including Rest)

Goal: 14-17 Minutes

Coaches Notes

The flow for this one is 2 Rounds - Rest - 2 Rounds - Rest - 2 Rounds - Done.

If you can, choose a height for the step ups that will challenge you today, but that you can still step up AND down from safely. Think higher than 12". Or you could hold a light weight at your chest for an added challenge. Each step up counts as 1 rep so 8 is 4 on each leg. Those should be done in 30 seconds or less. Find a body angle on the inverted rows that allows you to do 5-8 reps at a time! Make sure you're not collapsing back down to the elbow lockout.

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.

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. 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.