SHIFT WORKOUT

WARM UP

WORKOUT

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

20 Single Unders
-OR- Toe Taps
12 Alternating Unweighted Lunge
8 Inverted Row

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7+ Rounds

Coaches Notes

So you'll cycle through 20 single unders or taps, 12 lunges, and 8 rows as many times as you can until 10 minutes are up!

In order to hit the goal, you'll need to finish one round every 1:30-2:00. Make sure during your lunges that you're taking a long enough step that your forward shin can stay vertical as you descend into the lunge. Your knee should not track out over your toes. Find a body angle on the inverted rows that allows you to get 5-8 reps at a time from the start.

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.

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.

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.