SHIFT WORKOUT

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

20 Single Unders
-OR- Toe Taps

18 Air Squat

20 Single Unders
-OR- Toe Taps

6 Push Up + Taps

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 4-6+ Rounds

Coaches Notes

For this one, you'll cycle through 20 single unders/taps, 18 squats, another 20 single unders/taps, and then 6 push up + taps as many times as you can until 10 minutes are up!

You'll need to finish a round every 1:45-2:30 to hit the goal today. Choose whichever of the two "jumping" movements (single unders or toe taps) that will allow you to get those 20 reps done in no more than 20-30 seconds. Push your pace on the air squats. Break up the push up + taps early on and be sure to choose a customization that you COULD do 6 reps unbroken with.

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/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.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.