SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

14 Single Unders
-OR- Toe Taps
10 Kettlebell Eye Level Swing

Rest 1 Minute between Sets

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

Score: Total Time (Including Rest)

Goal: 9-12 Minutes

Coaches Notes

The way this one works is you'll perform 3 rounds of 14 single unders or toe taps and 10 swings. So it'll go 14-10-14-10-14-10. Then, you'll rest 1 minute. Then you'll do that all two more times for a total of 3 sets.

Each ROUND should take 0:45-1:00. That means each SET will be 2:15-3:00. You should definitely be wrapping up the single unders or taps in 20 seconds or less. Go with a weight for the swings that you can do 10 swings in 1-2 sets the whole way through!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.