SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

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

4 Unweighted Lungester
6 Inverted Row

Rest 1 Minute Between Sets

No weight needed today!

Score: Total Number of Rounds + Any Additional Reps from All 3 Sets COMBINED

Goal: 12-15+ Rounds

Coaches Notes

The way this one works is you'll rotate back and forth between 4 unweighted lungesters and 6 inverted rows as many times as you can until 4 minutes are up. That's one set. You'll do that three times, resting for 1 minute between each set.

Your goal is to complete a round every 0:45-1:00. Find a rhythm with the lungesters that allows you to get those 4 reps done in 30 seconds or less. Choose a body angle on the inverted rows that you can do 6 reps unbroken with at the start. It's likely that you'll need to break those up in the second and third sets. You should always be able to do at least 3 reps at a time. If you're strugglign to do that, consider stepping your feet back some so your body is more upright.

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.

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.

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.