SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds

20 Hop Overs
-OR- Skip Overs
10 Air SquatsNo weight needed today!

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

This one is super simple! You'll perform 20 hop or skip overs and then 10 air squats. That's one round. Repeat 7 more times for a total of 8 rounds!

We'd love to see you guys jumping with both feet today - even if that means you're only hopping over a line in the floor or you're taking the time to reset between jumps. Of couse, if you're unable to do that for injury or other reasons, the skip overs are a great option! Find a steady pace through the air squats. You should be getting those 10 reps done in 30-45 seconds each round! If those will be easy for you, consider holding a light dumbbell or kettlebell at your chest.

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

Jump/Skip/Hop Overs

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.

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.

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.