WEDNESDAY SHIFT 04/27/2022
SHIFT WORKOUT
WARM UP
WORKOUT
5 Rounds
12 Inverted Row
6 Low Jump
-OR- Low Jump Over
12 Alternating Unweighted Step Up
6 Low Jump
-OR- Low Jump Over
No weight needed today!
Score: Total Time
Goal: 8-12 Minutes
Coaches Notes
For this workout, you'll perform 12 rows, 6 low jumps, 12 step ups, and another 6 low jumps. That's one round. Repeat 4 more times for a total of 5 rounds.
Find a body angle on the inverted rows that allows you to do those 12 reps in 2-3 sets. That means you need to do at least 4 at a time, but they shouldn't be so easy that you can do all 12 in a row. The jump height should be something you're super confident with - even if that's a line in the floor! Go with a height for the step up that slightly more challenging than what you typically do. Think 12" or higher, as long as you can step up and down safely.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.