WEDNESDAY SHIFT 06/22/2022
SHIFT WORKOUT
WARM UP
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
4 Inchworm
12 Dumbbell Deadlift
20 Hop Overs
-OR- Skip Overs
Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-6 Rounds
Coaches Notes
For this workout, you'll cycle through 4 inchworms, 12 deadlifts, and 20 hop or skip overs as many times as you can until 10 minutes are up!
The inchworms will take up a good portion of each round. Go with a variation that allows you to get one rep done in 10 seconds or so. You should be moving on from those around 45 seconds. Go with a weight for the deadlifts that you can do in 1-2 sets. Remember to focus on keeping your chest proud and your back flat.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. 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.
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.