SHIFT WORKOUT

WARM UP

WORKOUT

5 Rounds

20 Single Unders
- OR - Toe Taps
12 Alternating Dumbbell Hang Power Snatch
20 Single Unders
- OR - Toe Taps
12 Goblet Squat

Rest 30 Seconds Between Rounds

Suggestions
Men: 25-45# DB
Women: 10-20# DB

Score: Total Time (Including Rest)

Goal: 10-14 Min

Coaches Notes

For this one, you'll perform 20 single unders or toe taps, 12 hang power snatch, another 20 single unders or toe taps, and then 12 goblet squats. After that, rest 30 seconds.That's one round. Repeat 4 more times for a total of 5.

If your first round takes 2:30 or longer, we strongly recommend customizing one or more movements to allow for a quicker pace for the remainder of the workout. Choose a weight for the snatches that you can do in 1-2 sets. We don't perform these as alternating often so be sure to take your time switching hands. If you'd prefer, you can do 6 on your right arm and then 6 on your left rather than switching back and forth. You can use a different weight for the squats. Be sure you can get at least 6-8 reps at a time without breaking!

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

Double/Single Unders

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 Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. 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.