TUESDAY SHIFT 06/21/2022
SHIFT WORKOUT
WARM UP
WORKOUT
2 Sets
Each Set is a 5 Min AMRAP
(As Many Rounds and Reps As Possible in 5 Minutes)
10 Goblet Squat
7 Sit Up
Rest 1 Minute between SETS
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps from Both Sets COMBINED
Goal: 7-10 Rounds
Coaches Notes
For this one, you'll rotate back and forth between 10 squats and 7 sit ups as many times as you can until 5 minutes are up. Then you'll rest 1 minute before starting over for another 5-minute effort.
Choose a weight for the squat that will allow you to do all 10 reps unbroken. That doesn't mean you need to move especially fast through them but should feel confident that you can move steadily and safely. Go with a sit up variation that you can complete in 30 seconds or less.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Toes to Bar
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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Sit Up
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 less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.