SHIFT WORKOUT

WARM UP

WORKOUT

9 Min AMRAP
(As Many Rounds and Reps As Possible in 9 Minutes)

12 Alternating Unweighted Step Up
6 Push Up

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7+ Rounds

Coaches Notes

For this workout, you'll rotate back and forth between 12 step ups and 6 push ups as many times as you can until 9 minutes are up!

We're encouraging you guys to find a challenging height for the step ups today! Obviously, we want you to move safely but try to step up to something a little taller than you usually do. Remember to put your whole foot on the box or step and drive out of the heel as much as you can. Choose a push up variation that you can do 3-6 reps of at a time. It's probably a good idea to break those up early into 2-3 sets with short breaks in between.

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

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.