FRIDAY SHIFT 09/06/2019


15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Burpees
10 Step Ups
15 Plate Hops or Chalk Line Jump Overs

No weight needed today!
(May add light weight to the step ups if you are feeling up to it!)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

Oh man - this is a fun one. You will set the clock for 15 min and cycle through 5 burpees - 10 step ups - 15 plate hops or chalk line jump overs!

For the burpees you may choose regular, step in and out, knee push up, no push up, or even elevated burpees. We don't want these to take longer than about 45 seconds even when you are tired! So choose the right style!

For the step ups in this workout we want you to choose a height that is challenging but safe and manageable. Make sure your whole foot is on the step and that you drive through your heel to stand. You will alternate feet with each step so you end up doing 5 per leg per set.

If you are feeling motivated and want to hold some light dumbbells in your hands for the step ups - give it a try! Just don't allow yourself to slow down TOO much!

For the plate hops we would like to see you actually jump onto something low if possible! This could be a bumper plate (plate hops) or even a curb, a book (if it's safe and big enough) - you get the idea. You can also choose to jump completely over something like a broomstick or a chalk line on the ground.

If you are unable to jump you may choose to try more of a skip onto or over your object. And if that still won't work you may choose to do 30 seconds of taps!


BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) to stand to Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

WEIGHTED STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.