SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds

10 Goblet Squat
8 Inverted Row

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time

Goal: 8-12 Minutes

Coaches Notes

This one is simple (but not necessarily easy!) You'll perform 10 squats followed by 8 inverted rows. That's one round. Repeat 7 more times for a total of 8 rounds!

You're aiming to finish a round every 1:00-1:30. Go with a weight for the goblet squats that you can do in 1-2 sets. That means either unbroken or maybe breaking once into 5-5 or 6-4. Find a body angle for the inverted rows that you can do unbroken, but it might be a good idea to break those up once from the start so you can finish strong.

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.

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.