SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)

8 Alternating Unweighted Lunge
8 Lying Leg Lift
8 Low Jump Over

Rest 1 Minute between SETS

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps from All Sets COMBINED

Goal: 6-9+ Rounds

Coaches Notes

For this one, you'll cycle through 8 lunges, 8 leg lifts, and 8 jump overs as many times as you can until 4 minutes are up. Then you'll rest for 1 minute. Repeat that two more times for a total of 3 sets.

You're aiming to get through 8-8-8 in 1:15-1:30 for the entire workout. Choose lunge variation that will challenge you but you're confident you can complete 8 reps of in 30 seconds or less. Consider taking a quick break halfway through the leg lifts since those get tougher over time. Find an object that allows you to jump over safely - even if that means just a line in the floor!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. 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.

Sit Up

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, banded or foot assisted. 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.

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.