WEDNESDAY SHIFT 07/06/2022
SHIFT WORKOUT
WARM UP
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
7 Goblet Squat
7 Inverted Row
7 Goblet Squat
7 Lying Leg Lift
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-7+ Rounds
Coaches Notes
For this workout, you'll cycle through 7 squats, 7 rows, 7 squats, and 7 leg lifts as many times as you can until 10 minutes are up!
Go with a weight for the goblet squats that you're sure you can do all 7 reps unbroken for at least the first 5 minutes of the workout. Find a body angle on the inverted rows that allows you to get 4-7 reps at a time. Make sure to keep your butt, quads, and belly squeezed tight as you pull your body up AND as you lower back down. Try not to let your heels touch to the ground during the leg lifts. You should be getting those done in 30-45 seconds, so customize if they're taking longer.
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.
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.
Lying Leg Lifts
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, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.