SHIFT WORKOUT

WARM UP

WORKOUT

5 Rounds

1 Minute Continuous Movement
30 Seconds (Right) Unweighted 1/4 Get Up
30 Seconds (Left) Unweighted 1/4 Get Up
Rest 30 Seconds

No weight needed today!

Score: Total Number of Unweighted 1/4 Get Ups COMBINED

Goal: 50-75+ Reps

Coaches Notes

The way this one works is you'll move continuously from 0:00-1:00. Then from 1:00-1:30, you'll do as many 1/4 get ups as you can on your right, then as many on your left from 1:30-2:00. Rest 2:00-2:30. Repeat 4 more times (or until 12:00 on a running clock).

Find a steady but uncomfortable pace on the continuous movement portion of today's workout. For the 1/4 get ups, think of it more as a rotation than as a straightforward sit up. We're looking for you guys to get 5-8 per side per round. If you want to try it with some weight, you could hold a can of soup or a super light dumbbell!

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.

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.