SHIFT WORKOUT

WARM UP

WORKOUT

3 Rounds

1 Minute of Continuous Movement
1 Minute of Alternating Unweighted Lunge
1 Minute of Air Squat

Rest 1 Minute between Rounds

No weight needed today!

Score: Total Number of Lunge + Air Squat Reps COMBINED

Goal: 75-105+ Reps

Coaches Notes

The way this one works is you'll move continuously from 0:00-1:00, then from 1:00-2:00, you'll do as many lunges as you can, then from 2:00-3:00, you'll do as many squats as you can. Rest 3:00-4:00. Then do that all two more times.

You're aiming to perform 10-16 lunges and 15-20 squats per round. Do your bes to keep your torso upright during the lunges. Make sure to take a far enough step forward or backward so that your forward shin is mostly vertical when in the bottom of the lunge. Brace your belly during the squats and squeeze your butt to stand tall at the top!

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.

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.

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.