MONDAY SHIFT 09/02/2019


5 Rounds

1 Minute Jog, Row, Bike, Taps, Single Unders or Low Step Ups
1 Min Air Squats
1 Min Ring or Upright Rows

No weight needed today - unless doing upright rows. In that case choose something that will allow you to get 10-15 reps each time!

Score: Total Reps of squats and rows
Goal: 125+

For this workout you will alternate the 3 stations at the top of the minute for 5 total rounds. This will take a total of 15 min exactly.

When the clock starts you will do 1 min of either a jog, row, bike, taps, single unders, or low step ups. Whatever you choose you will use for all 5 rounds. Keep a steady but uncomfortable pace for the full minute.

Once 1 min is up you will transition into doing 1 min of squats.

For the squats you will start with the feet shoulder width apart with your heels down. Stand tall. Lift the chest and tighten the belly. Reach the butt back and down. Keep the chest lifted, belly tight, and back flat. Drive the knees out as you go down and work to keep the heels down.

If you can keep the chest up and heels down - we would like you to get your butt lower than your knees at the bottom. If you tend to plop or collapse - you may choose to squat to a slightly higher target. Worry more about moving well - than going super fast.

You may even hold on to something for a counter balance if you need to - just make sure the butt goes back and heels stay down.

For the next minute you will do either a ring/TRX type row, a stretchy banded type pull down, or you may do a weighted upright row.

Make sure you start with the arms straight at the bottom each time and pull to the chest.

For the ring/trx rows remember that the more parallel your body is to the ground - the more difficult these reps become. We wamt you getting around 10-15 reps each time.


RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.