102819

TIP ALT SINGLE LEG DEADLIFT 10-28-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG | ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: CALVES/ANKLES | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
16 Alternating Single Leg Deadlifts
30 Double Unders
10 Bent Over Rows

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs / 5 Rounds
RX+ Women: 35# DBs / 5 rounds

**Use same weight for both movements.

Score: Total Time
Goal: Under 18 Min

**The single leg deadlifts are something we love when the deadlifts in the barbell version are a bit heavier. If you are unable to keep a good position with them or they don't feel right - you may simply do regular dumbbell deadlifts!For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to dumbbell or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

When choosing the weight for this movement keep in mind that BOTH movements have you in a similar position and that we don't want to see any rounding of the back OR overextension of the back either. This means you will be able to keep a solid tight belly + chest up position throughout. Swap a supine row if necessary (like ring or bar in rack).

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 16 reps = 8 on each leg - alternating.

For the dumbbell bent over rows You will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
10 Deadlifts
30 Double Unders
10 Bent Over Rows

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135# + / 5 Rounds
RX+ Women: 95#+ / 5 rounds

**Use same weight for both movements.

Score: Total Time
Goal: Under 16 Min

**Many of you will be able to make this under 10-12.

For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to dumbbell or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

When choosing the weight for this movement keep in mind that BOTH movements have you in a similar position and that we don't want to see any rounding of the back OR overextension of the back either. This means you will be able to keep a solid tight belly + chest up position throughout. Swap a supine row if necessary (like ring or bar in rack).

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the bent over row you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling CHEST down.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
10 Sandbag Over Shoulder
30 Double Unders
10 Sandbag Bent Over Slams

Ideal weight for Men:
50-70# Sandbag

Ideal weight for Women:
25-45# Sandbag

RX+ Men: 5 Rounds
RX+ Women: 5 rounds

Score: Total Time
Goal: Under 16 Min

For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to sandbag or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

For the sandbag over shoulder the bag will start on the ground right in front of - or between the feet. Bend the knees - reach the butt back and either grab handles or underneath the bag with the hands/forearms. Lift the chest and keep the belly tight. Stand up pulling the bag into the body. Once past the knees extend the hips and knees hard and fast and almost ROLL the bag up the body and over the shoulder. Be careful not to lean back TOO heavily. Keep the belly tight and heels down until you have finished with the hips and knees.

For the bent over sandbag slam you will start with the bag in front of or even on the feet. Get set up in a deadlift position with butt back, knees bent, chest up and belly tight. Maintain that position with the body angle and torso as you simply pull the bag to the chest/belly with the back/arms. Pull all of the way up focusing on the elbows going back. Then SLAM the bag back down to the ground and re-set!

When you are tired - try to maintain the slam! Don't just drop it!

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

102919

TIP BW BURPEES 10-29-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | COUCH STRETCH
POST: THORACIC SPINE RELEASE | PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
30 Dumbbell Snatch (Alternating)

Rest 1 Min Between Rounds

RX Men: 40# Dumbbells, 24"ish box
RX Women: 25# Dumbbells, 20"ish box

RX +: 4 Rounds (NOT a heavier dumbbell today)

RX + Men: 50#
RX + Women: 35#

Score: Total time INCLUDING Rest
Goal: Under 25 Min

** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)

For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.

If you choose strict lower to 10-12 reps.

If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the dumbbell snatch you will use 1 dumbbell. Please lower the weight if 30 reps takes longer than 2 min or you have a hard time keeping a good back position! Remember - it's just as important to stay in a good position on the way DOWN as you do on the way UP!

The dumbbell will be between the feet. Heels are about shoulder width apart and down. Knees are out and you have one hand on the dumbbell.

To pick up the dumbbell you will stand up hard and fast by driving through the heels and lifting the chest. Finish UP with the legs and hips. Shrug your shoulder. Then guide the dumbbell up and over head with kind of a combo swing/clean and jerk/ snatch motion. Press to lock out with the bicep by the ear. Lower UNDER CONTROL and switch hands when you are comfortable. Keep the back flat and heels down.

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

Subs - knee push up, no push up, elevated burpees!

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Full Body Warm Up
Snatch Warm Up

Workout

3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
15 Power Snatch

Rest 1 Min Between Rounds

RX Men: 75#, 24"ish box
RX Women: 55#, 20"ish box

RX +: 4 Rounds (NOT a heavier barbell)

RX + Men: 95#
RX + Women: 65#

Score: Total time INCLUDING Rest
Goal: Under 25 Min

** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.

If you choose strict lower to 10-12 reps.

If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

Subs - knee push up, no push up, elevated burpees!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Warm Up

3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
15 Sandbag Ground to Overhead

Rest 1 Min Between Rounds

Ideal Sandbag weights:
Men: 50-70#
Women: 25-45#

RX +: 4 Rounds

Score: Total time INCLUDING Rest
Goal: Under 25 Min

** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)

For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.

If you choose strict lower to 10-12 reps.

If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the Sandbag G-OH the bag will start on the ground at the feet. Arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bag into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bag close and finish with a press out overhead FAST! Think PUNCH to lock out! Belly tight. Butt squeezed!

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

Subs - knee push up, no push up, elevated burpees!

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

PULL UPS - For managing the pressure on 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.

BOX JUMP/JUMP/SKIP OVERS - 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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Strict Press instead or even sub KB Swings.

KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT 102919

SHIFT TIP 102919

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Burpees
10 Ring/TRX Rows
12 Plate Hops or Step Ups

No weight needed today! If you don't have a way to do an upper body pull (bands, rings, or stretchy bands) see description for other options

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you will go through the cycle of 7-10-12 as many times as possible in 12 min.

For the burpees you may do regular burpees, knee push up burpees, no push up burpees, or even elevated burpees. Make sure to avoid any snaking or worming during the push up. Keep the belly tight and elbows back and low - not flared out.

If 7 burpees takes more than about 45 seconds, try lowering the number to 5!

For the rows you may do ring /trx type rows or even a stretchy band pull down. Other options are bar in a rack type supine rows, or if none of that is available you may sub an upright row or bent over row!

Remember for the ring/trx rows that the more parallel you are to the ground, the more difficult these become. Choose a difficulty where you can do sets of 5 or so - but not always able to do all 10.

The "plate hop" is a fancy term for jump onto something that is comfortable for you. For some of you it might be a 15 - 45# bumper plate. It could be the bottom step at your house, it could be literally an old phone book or just a few inches off of the ground. You can even choose to jump over something like a dumbbell or your broomstick.

If you are unable to jump you can swap a moderate/low height step up!

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

BOX JUMP/JUMP/SKIP OVERS - 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.

103019

TIP AIR SQUAT 10-30-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | SHOULDER STRETCH
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 1-2 Wall Walk + 7 Jerks
Min 2: 15 Air Squats + 7 Hang Squat Cleans

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs+
RX+ Women: 35# DBs+

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Enter 16 if you got all 16 min without missing anything

Goal: Choose weight and reps to push your ability but allow you to finish.The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the DBs will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the DBs. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the dumbbells and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the DBs to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and DBs pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

PROGRAM B*

PROGRAM B

WARM UP
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 1-2 Wall Walk + 5 Jerks
Min 2: 15 Air Squats + 5 Hang Squat Cleans

No RX: Your Score is the weight you choose! Use the same weight for BOTH movements.

Weight range idea -
Men: 95-135#
Women: 55-95#

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Weight Used for Jerks and Hang Squat Cleans
Goal: Choose weight and reps to push your ability but allow you to finish.

The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the bar will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the bar. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the bar and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the bar to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and bar pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a solid front. squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

MAMA MODIFICATIONS

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

HANG SQUAT CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

SHIFT 103019

SHIFT TIP 103019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Push Ups
10 Press
12 Goblet Squats

Idea weight for Men: 30-55# DB or KB
Idea weight for Women: 12-25# DB or KB

Score: Total number of completed rounds + any additional reps.
Goal: 6 Rounds +

For this workout you will use the same weight for both the press and the goblet squats.

For the push ups you may do regular, knee push ups, or even elevated push ups!

Get the chest all of the way to the ground and keep the belly tight. Press all of the way up to lock out. NO sagging or snaking.

For the press you can do this with a single kb or DB. Hold the weight in both hands at the shoulder. Move the face back and press straight up to lockout with the biceps by the ears. Keep the belly tight.

For the goblet squats you will hold the kb or db at the chest. Feet are shoulder width apart. Heels are down. Lift chest and tighten your belly. Reach the butt back and down. Drive the knees out. Keep the chest up. Work to get the butt lower than the knees at the bottom. Drive through the heels, drive the knees out, lift the chest and stand all of the way up.

If you tend to collapse or lose position with the weight in the goblet squats - lower the weight or ditch it completely!

If you are still unable to keep in a good position you may choose to squat to a target or even use assistance!

MAMA MODIFICATIONS

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

103119

TIP KB SWING 10-31-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HAMSTRINGS | HIP FLEXOR/PSOAS

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Either Get as Far as You Can in 16 Min - Or Finish and Record Your Time...
Run 200 Meters
20 KB/DB Swings
Run 400 Meters
30 KB/DB Swings
Run 600 Meters
40 KB/DB Swings
Run 800 Meters
50 KB/DB Swings

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: Click RX+ if you FINISH the entire workout under 16 min. (Put 50 as your and put your time in the comments - NONE of these should say a time over 16 min!)

Score: Total Reps completed on last set of KB Swings. If you don't make it there - put 0 and note in comments where you were when time ran out!
Goal: Get at least a few swings after the 800 Meter run.

**Lower the run distances a bit if you need to in order to make it happen.

This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Run hard and fight to keep swings as unbroken as possible.

It's great to put the barbells and other equipment away today and just get the blood moving.

You can use either a kettlebell or single dumbbell for the swings.

You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms.

If you are new to swings - you will want to swing only to eye level.

Allow gravity to bring the weight back down. Keep the heels down and chest lifted!

If you are unable to run for space or weather reasons - you may sub row or bike (Found in Program C). OR you can swap 1 min, 2 min, 3 min, 4 min of a low step up or taps.

Final no ability to run option would be to go AMRAP 16 Min: 1 Min single/double under or mtn climbers then 20 swings.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Either Get as Far as You Can in 16 Min - Or Finish and Record Your Time...

Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters
20 KB/DB Swings

Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
30 KB/DB Swings

Bike 45 Cal Men / 33 Cal Women
or
Row 750 Meters
40 KB/DB Swings

Bike 60 Cal Men / 44 Cal Women
or
Row 1000 Meters
50 KB/DB Swings

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: Click RX+ if you FINISH the entire workout under 16 min. (Put 50 as your and put your time in the comments - NONE of these should say a time over 16 min!)

Score: Total Reps completed on last set of KB Swings. If you don't make it there - put 0 and note in comments where you were when time ran out!
Goal: Get at least a few swings after the final bike/row.

**Pro tip - the row version of this workout is prob not a good idea. A LOT of grip and bent over position....This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Bike/row hard and fight to keep swings as unbroken as possible.

It's great to put the barbells and other equipment away today and just get the blood moving.

You can use either a kettlebell or single dumbbell for the swings.

You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms.

If you are new to swings - you will want to swing only to eye level.

Allow gravity to bring the weight back down. Keep the heels down and chest lifted!

The row/bike distances should take roughly 1-1:30, 2-2:30, 3-4:00, 4-5:00 respectively. It's ok if you are bit slower than this, but shorten the distance if you fall very far out of these ranges.

MAMA MODIFICATIONS

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.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 103119

SHIFT TIP 103119

SHIFT WARM UP

Full Body Simple Warm Up
Running Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Run, Row, Bike, Low Step Ups, or Taps
15 KB/DB Swings

Idea weight for Men:
Single 30-50# KB/DB

Idea weight for Women:
Single 12-25# KB/DB

Score: Total Time
Goal: Under 15 Min

So with this one here - we are leaving it at 6 rounds so that you guys can push the pace and try to finish quickly instead of overpace - but with that said if you finish SUPER fast - you can add a bit of time by just making it a 12 min AMRAP! Make it work for you! If you do this just put your time for the 6 rounds and then your rounds/reps in 12 min in the comments!

For the 1 min portion you can choose what you want/have available. Pick ONE option and do it for all rounds. Pick from jog/run, row, bike, taps, low step ups or even mountain climbers.

For that portion move for an entire minute each time at an uncomfortable but sustainable pace!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

MAMA MODIFICATIONS

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.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

11119

TIP OH LUNGE 11-1-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIPS | SHOULDER STRETCH

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

15 Min AMRAP
10 DB Push Press Right
10 DB Overhead Lunges Right (Alternating Legs)
10 DB Push Press Left
10 DB Overhead Lunges Left (Alternating Legs)
10 Toes to Bar / V-Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +

For this workout you only really need a single dumbbell!!

You will first do 10 push press on your right arm - then leave it up there and do 10 alternating lunges. Switch to the left arm and do 10 push press left arm - leave it up there - 10 overhead lunges alternating legs. Then either 10 toes to bar, 10 v-ups or some other sub.

For the single arm DB push press you will hold a dumbbell at one shoulder. Keep the chest up and belly tight. Dip keeping the heels down, knees forward/slightly out. Stand up hard and fast to pop the weight off of the shoulder - press to lock out overhead.

For the lunges you will want the dumbbell locked out overhead with the bicep by the ear. Press up hard! Make sure the belly is tight. You may perform a forward stepping, reverse stepping or walking lunge. Up to you. We love reverse lunges as the working foot stays planted - but whatever makes you most comfortable.

Just make sure you take a long enough step each time that the front heel stays down when the back knee lightly touches. Don't allow the front knee to cave in. Stand completely between lunges and switch legs with each step. So for each set of 10 the dumbbell will stay up on one side - but you will end up doing 5 lunges per leg!

If you are unable to lunge with a weight overhead - you may hold it at your shoulder - OR you could try holding a single dumbbell in both hands overhead for both sets of lunges each round.

If you are unable to lunge - you may sub step ups - do this with the weight at the shoulder - not overhead.

For the toes to bar / v - ups you may also sub knees up, crunches or reg sit ups.

Mamas you may sub eye level DB swings for the sit up type movements!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

Workout

15 Min AMRAP
10 Push Press
10 Overhead Lunges Right (Alternating Legs)
7 Toes to Bar / V-Ups

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#+
RX+ Women: 65-75#+

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 9 Rounds +

For this workout you will have some options!

First you will do 10 push press - then if you are able you will leave the last rep over head and perform 10 lunges. Put the bar down and do 7 Toes to Bar or V-Ups.

For the push press the bar will start on the front of the shoulder with the elbows slightly in front. Feet are roughly hip width apart with the heels down. Make sure the chest is up and belly is tight.

Dip keeping the heels down, knees forward/out, butt back slightly and chest up. Stand up hard and fast - pop the bar off of the shoulders. Move the face back out of the way and use that upward momentum to press out hard and fast. Finish locked out with the bar over the middle of the body. Belly tight!

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

If your barbell is too heavy for this movement you may put down your bar after your last push press and do the overhead lunges with a single plate. Men try 45# - women 25#.

You may also choose to do front rack lunges.

If you are unable to lunge you may try front rack or dumbbell step ups instead!

For the toes to bar / v - ups you may also sub knees up, crunches or reg sit ups.

Mamas you may sub eye level DB/KB swings for the sit up type movements!

MOVEMENT TIP

MAMA MODIFICATIONS

SINGLE DB OH LUNGE/ALTERNATING LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 110119

SHIFT TIP 110119

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 DB/KB Press
10 Unweighted Alternating Lunges
10 Sit Ups

Idea weight for Men:
Single 30-50# DB/KB -or- Pair of Lighter Dumbbells
Idea weight for Women:
Single 12-25# DB/KB - or - pair of Light Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds

For this workout you will do as many rounds and reps as possible in 15 min of the 10 - 10 - 10. So just keep repeating until 15 min is up!

For the press you can either use a single kb/db or a pair of lighter ones. You will start with the weight at the shoulders/chest standing tall. Squeeze the cheeks, lift the chest, and tighten the belly. Move the face back and press the weight straight up over your head. You will use no assistance from the legs. Finish locked out completely with the weight over the middle of your body, biceps by the ears, and belly tight. Lower by bringing the elbows in front - back to the shoulder/chest. Focus on not allowing yourself to lean back at all during the up or down. Keep the belly tight. You may also do these seated if necessary.

For the lunges you may do a forward stepping, reverse stepping, or even walking lunge. Make sure you take a long enough step each time that the front heel stays down as the back knee lightly touches. Don't allow the forward knee to cave in. Drive through the heel and keep the chest up. Stand completely between reps. Each lunge = 1 rep so for each set of 10 you end up doing 5 per side.

If you need to -you may try holding onto something on the side like the back of a chair or pole etc.

Or if lunges aren't in the cards for you at this time you may sub a step up or a single leg toe touch (like a single leg deadlift with no weight).

For the sit ups we would love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. You can do whatever is comfortable with your feet.

If you need a bit of assistance to come all of the way up try using something like a band. Work to only use as much assistance from your arms as you need and move slowly up and down if you do that option. Lower the number if necessary.

Mamas or anyone needing to skip sit ups - you may try a kb swing, deadbug, or slam ball!

MAMA MODIFICATIONS

SINGLE DB OH LUNGE/ALTERNATING LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

11219

TIP DB BURPEE STEP UP 11-2-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: CALVES/ANKLES | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

8 Rounds
20 Double Unders
10 Dumbbell Burpee Box Step Ups

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells and 35 Double Unders Each Time
RX + Women: 35# Dumbbells and 35 Double Unders Each Time

Box Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 15 Min

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

For the dumbbell burpee step ups - you will place the hands on the dumbbells facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press up. Jump or step your feet back in. Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest. Step up onto the box (holding the dumbbells). Make sure you get your WHOLE foot on the box for the step up. Make sure the working knee doesn't cave in. Drive through the heel and stand completely.

Choose a height that will challenge you but that you feel comfortable stepping up AND down. You can do these unweighted if necessary!

If you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

8 Rounds
20 Double Unders
10 Burpees
10 Barbell Front Rack Step Ups

RX Men: 75#
RX Women: 55#

RX + Men and Women: 35 Double Unders each time

RX+ Option: Heavier Step Up
Men: 95#
Women: 65#

Score: Total Time
Goal: Under 17 Min

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

You may swap these to step in and out burpee, knee push up burpee, no push up burpee, or elevated burpee as needed.

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

8 Rounds
20 Double Unders
10 Sandbag Burpee Toss Over

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX + Men and Women: 35 Double Unders Each time.

Score: Total Time
Goal: Under 17 Min

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

For the sandbag burpee toss over you will need a sandbag and something roughly chest height to throw it over. We have seen a bar in a rack work GREAT - but we have also seen people setting up like a box with a stack of plates on top of it work.

Either way you do a burpee. Then when you jump or step the feet in get the heels down and chest up /back flat and grab your bag with both hands. Stand up hard and fast -shrug -and lift the bag up and toss it over. When you are tired you can shoulder it (like a power clean) and then toss it over. With the bar in the rack situation you would then do another burpee - pull the bag back through and toss again.

For the box set up version instead of pulling the sandbag THROUGH you would just have to go over to the other side each time (not up and over with yourself- just walk around ha ha) or I guess you could use your arms to aide in hopping over if you're feeling froggy.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 complete:

24 Min EMOM/AMRAP
(As Many Reps as Possible in 24 Min)
Min 1: Partner A: Max Dumbbell Burpee Box Step Ups
Min 1: Partner B: 20 Double Unders (rest remainder of time)

Min 2: Partner A: 20 Double Unders (rest remainder of time)
Min 2: Partner B: Max Dumbbell Burpee Box Step Ups

Alternate Back and forth for 24 min or 12 rounds EACH

Score: Total DB Burpee Box Step Ups Between the 2 of you.

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells and 35 Double Unders Each Time
RX + Women: 35# Dumbbells and 35 Double Unders Each Time

Goal: 160 Reps +

So at 3-2-1 Go Partner 1 starts with as many DB burpee box step ups as possible in 1 min. Partner B only has to do 20 double unders. When the clock hits 1 min - Partner A does 20 double unders and Partner B spends the whole minute getting as many dumbbell burpee box step ups as possible. Keep switching back and forth for 24 min.

On the double under minute you should be getting a good 30-45 seconds of rest!

The easiest way to keep score is for each person to count. their OWN total dumbbell burpee step up reps and add them together at the end.

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

For the dumbbell burpee step ups - you will place the hands on the dumbbells facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press up. Jump or step your feet back in. Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest. Step up onto the box (holding the dumbbells). Make sure you get your WHOLE foot on the box for the step up. Make sure the working knee doesn't cave in. Drive through the heel and stand completely.

Choose a height that will challenge you but that you feel comfortable stepping up AND down. You can do these unweighted if necessary!

If you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

BURPEE STEP UP - Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.