MONDAY SHIFT 04/25/2022
SHIFT WORKOUT
WARM UP
WORKOUT
4 Rounds
30 Seconds of Continuous Movement
12 Sit Up
30 Seconds of Continuous Movement
12 Burpee
No weight needed today!
Score: Total Time
Goal: 10 - 15 Minutes
Coaches Notes
For this one, you'll move continuously for 30 seconds, then perform 12 sit ups, then move for another 30 seconds, then do 12 burpees. That's one round. Repeat 3 more times for a total of 4 rounds.
With one minute of each round tied up in continuous movement, you're looking at 1:30-2:45 to complete the remaining work and finish within the goal. Choose a sit up pace and/or customization that allows you to get those 12 reps done in 30-45 seconds. If you're grabbing at your knees to assist you in sitting up, that variation is too difficult. Find a pace and variation of the burpee that will allow you to keep moving without needing to take any long breaks. Those 12 reps should take no longer than 1:30. Remember to breathe through each part of the rep.
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.
Burpee
If you’re trying to manage the pressure on your core or 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 throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. 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.