SHIFT WORKOUT

WARM UP

WORKOUT

5 Rounds

6 (Right) Unweighted 1/4 Get Up
8 (Right) Unweighted Lunge
6 (Left) Unweighted 1/4 Get Up
8 (Left) Unweighted Lunge

No weight needed today!

Score: Total Time

Goal: 8-12 Minutes

Coaches Notes

This one is pretty straightforward. You'll perform 6 unweighted get ups and 8 lunges on your right side and then 6 and 8 on your left. That's one round. Repeat 4 more times for a total of 5 rounds.

When performing the 1/4 get up, think of it as more of a rotation onto the opposite elbow than as a sit up. Drive through your planted heel and keep a proud chest as you rotate. The lunges can be forward or reverse step. Be sure to take a far enough step each time that your forward shin stays mostly vertical and your torso remains upright.

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Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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.