SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds

1 Minute of Continuous Movement
12 Air Squat
30 Seconds of Continuous Movement
8 Air Squat

Rest 1 Minute between SETS No weight needed today!

Score: Total Time (Including Rest)

Goal: 15-18 Minutes

Coaches Notes

So one SET is 1 Minute - 12 Squats - 30 Seconds - 8 Squats - 1 Minute - 12 Squats - 30 Seconds - 8 Squats - REST. Repeat two more times.

Find a steady pace during the continuous movement then try to really push yourself on the air squats. Make sure you're still getting as low as you can safely and standing FULLY at the top of each rep. In order to hit the goal, you'll need to finish each set in 4:20-5:20. With 3 minutes of each set tied up in continuous movement, you're looking at 1:20-2:20 to get the 40 squats completed. Customize as needed to hit those timeframes.

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.

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.