FRIDAY SHIFT 05/06/2022
SHIFT WORKOUT
WARM UP
WORKOUT
3 Sets
Each Set is 4 Rounds of:
6 Inverted Row
9 Low Jump
-OR- Low Jump Over
Rest 1 Minute between SETS
No weight needed today!
Score: Total Time (Including Rest)
Goal: 11-14 Minutes
Coaches Notes
The flow for this one is 4 Rounds of 6 Rows + 9 Jumps - Rest 1 Minute - 4 Rounds of 6+9 - Rest 1 Minute - 4 Rounds of 6+9 - Done.
You're aiming to complete one ROUND every 0:45-1:00 so that you're finishing each set in 3-4 minutes. Find a body angle for the inverted rows that allows you to knock our 4-6 reps at a time. Find a steady rhythm on the low jump or low jump overs that allows you to move continuously without needing to take big, long breaks to get those 9 reps done.
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.
Jump/Skip/Hop Overs
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.