12219

TIP SB BURPEE DEC 2ND 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Devil Press

NO REST BETWEEN ROUNDS

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

No RX + Today!! Just go for it! No need to go heavier. Just go HARDER!

Score: Total Devil Press Reps ONLY.

So the way this works. When the clock starts you run 400 meters. Then you have until the clock hits 4:00 to do as many devil press as possible. When the clock hits 4:00 - you run 400 meters again. And so on for 4 total rounds or 16 min.

You will have 2 min + each time for devil press. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.

The run distance should take you roughly 1:30 to 2:15. If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time. Or see Program B for the plate burpee option!

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Plate Burpee
or
Max Sandbag Burpee

NO REST BETWEEN ROUNDS

Plate Option: RX Men: 35-45# Plate
RX Women: 25-35# Plate

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

**Comment if you used plate or sandbag in comments

Score: Total Plate/Sandbag Burpee Reps ONLY.

So the way this works. When the clock starts you run 400 meters. Then you have until the clock hits 4:00 to do as many plate burpees as possible. When the clock hits 4:00 - you run 400 meters again. And so on for 4 total rounds or 16 min.

You will have 2 min + each time for plate burpees. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.

Pro plate burpee tip. Put a 5lb plate on the ground where you will be placing your bigger plate down each time so it lands on top of it. This will give you a little gap of room so you don't squish your fingers.

The run distance should take you roughly 1:30 to 2:15. If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or for weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time. You can even lower to regular burpees if you need to!

You can also sub a burpee + KB Swing!

For the plate burpee you will place the plate on the ground with your hands on it. Jump or step your feet back. Get your chest and thighs to the ground. Press UP. Jump or step your feet in. Make sure the heels are down and chest is up, belly tight. Lift the plate by driving through the heels fast! Shrug the shoulders and punch the plate up overhead - finishing with the biceps by the ears!

The sandbag burpee is very similar. Just plant your hands on the bag for the burpee portion. When you step/jump your feet back in, grab the handles, bend your knees, tighten through the belly and get your chest up.

Keep the heels down. Stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug and pull elbows high. PUNCH the arms overhead.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Row 500 Meters or
Bike 30 Cal Men / 22 Cal Women
Max Reps - Devil Press or Sandbag Burpee

NO REST BETWEEN ROUNDS

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

RX+ Option: Go heavier although we don't think it's necessary.

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

Score: Total Burpee Sandbag Over Shoulder Reps ONLY.

So the way this works. When the clock starts you bike/row. Then you have until the clock hits 4:00 to do as many devil press OR sandbag burpees as possible. When the clock hits 4:00 - you bike/row again. And so on for 4 total rounds or 16 min.

You will have 2 min + each time for devil press. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.

The bike/row should take you roughly 1:30 to 2:15. Adjust the distance/calories as needed, keep you in that window.

For the devil press/sandbag burpee the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time. Or see Program B for the plate burpee option!

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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

SHIFT 120219

SHIFT TIP 120219

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
1 Min Jog, Row, Bike, Taps, Single Unders
8 Burpee + Swing

Idea weight for Men: 25-40#
Idea weight for Women: 10-25#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5-6 Rounds +

For the 1 min portion of each round you may pick what you want to do or what you have available. Make sure you keep moving the entire minute at a pace that is uncomfortable but sustainable.

For the burpee + swing it's just that!
1 rep = Burpee + KBS

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. Grab your kettlebell or dumbbell and deadlift it to the waist. Keep the back flat and don't pick it up sloppy. Then perform ONE kettlebell swing!

For the swing you will 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!

Place bell down and do next rep.

You may do a knee push up burpee, or even a no push up burpee for these if you are super sore from yesterday. You are always welcome to do an elevated burpee too!

If adding the swing is too much - just take it out and do regular burpees!

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.

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

12319

TIP BW TOES TO BAR DEC 3RD 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Box Jump Warm Up
Pull Up Warm Up

Workout

30 Dumbbell Squats
30 Toes to Bar
30 Box Jumps
20 Dumbbell Squats
20 Toes to Bar
20 Box Jumps
10 Dumbbell Squats
10 Toes to Bar
10 Box Jumps

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

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

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time
Goal: Under 15 Min. Can you go under 12?

Set yourself up so you can do 12-15 reps per minute of any of the movements including rest. Adjust the load, toe to bar variation, and box height accordingly.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

30 Barbell Back Squats
30 Toes to Bar
30 Box Jumps
20 Barbell Back Squats
20 Toes to Bar
20 Box Jumps
10 Barbell Back Squats
10 Toes to Bar
10 Box Jumps

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

RX+ Men: 135-155#
RX+ Women: 85-105#

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time
Goal: Under 15 Min. Can you go under 12?

Set yourself up so you can do 12-15 reps per minute of any of the movements including rest. Adjust the load, toe to bar variation, and box height accordingly.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

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.

SIT UPS - BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SHIFT 120319

SHIFT TIP 120319

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Air Squats
10 Sit Ups / Alternating V-Ups
10 Low Jumps or Line Skip Overs

No weight needed today!

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

For this workout you will go through the 10 + 10 + 10 as many times as possible in 12 min.

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

For the next part you can do regular sit ups or an alternating v-up.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes.

If you are doing the alternating v-ups you will lie on your back and lift the right hand and left leg until you meet your hand to your foot - then switch. Try to keep the working arm and leg straight.

No sit ups or crunching right now? You may try a dead bug or an eye level KB Swing.

For the final movement you may either jump onto something low - even if you just jump OVER a dumbbell or a chalk line! Or you can skip onto or over an object or line!

Unable to jump at all? Try swapping out step ups!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

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.

SIT UPS - BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

12419

TIP BW STEP UP DEC 4TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Dumbbell Hang Power Snatch (Alternating)
2 Dumbbell Step Ups
4 Dumbbell Hang Power Snatch (Alternating)
4 Dumbbell Step Ups
6 Dumbbell Hang Power Snatch (Alternating)
6 Dumbbell Step Ups
.....
Get as far as you can in 12 Min.

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

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

Score: Add up ALLL of your reps of both movements for one total reps score!
Goal: Get through 14s +

This workout is really going to tax your grip, so break up the reps into smaller sets and do it early with short breaks!

For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these. For example in the round of 8, it is 4 per arm.

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Barbell Hang Power Snatch
2 Weighted Step Ups
4 Barbell Hang Power Snatch
4 Weighted Step Ups
6 Barbell Hang Power Snatch
6 Weighted Step Ups
.....
Get as far as you can in 12 Min.

RX Men: 75#
RX Women: 55#

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

**Weighted Step Ups can either be done with your barbell on your back OR with dumbbells at your sides.

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

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

Score: Add up ALLL of your reps of both movements for one total reps score!
Goal: Get through 12s +

This workout is really going to tax your grip, so break up the reps into smaller sets and do it early with short breaks!

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. For example, in the round of 8 you end up doing 4 per side.

For dumbbell step ups the movement is the same you are just holding a DB in each hand with arms by your sides.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Sandbag Hang to Overhead
2 Sandbag Step Ups
4 Sandbag Hang to Overhead
4 Sandbag Step Ups
6 Sandbag Hang to Overhead
6 Sandbag Step Ups
.....
Get as far as you can in 12 Min.

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

Score: Add up ALLL of your reps of both movements for one total reps score!
Goal: Get through 12s +

Try to gauge what your pace would be in the round of 8 and start with that pace so you don't come out too hot on this one!

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or switching to lunges.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you can sub KB Swings.

DB 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

SHIFT 120419

SHIFT TIP 120419

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Alternating Hang Dumbbell Power Snatches
2 Alternating Lunges (Unweighted)
4 Alternating Hang Dumbbell Power Snatches
4 Alternating Lunges...

Keep adding 2 reps per movement and get as far as you can in 12 Min!

Idea weight for Men: 25-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

Score: Total Reps added up at the end!
Goal: Get through the 12s +

For this workout you will do 2 Alternating Hang Dumbbell Snatches - then 2 Alternating Unweighted Lunges. Then you will do 4 - 4, 6-6, 8-8....keep adding 2 per movement and get as far as you can in 12 min.

For the Alternating DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep.

These lunges are written as unweighted -but if you want to hold a single dumbbell at the chest or light dumbbells at the sides - go for it!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for like a set of 4 you end up doing 2 per leg.

If you are unable to go all of the way down to touch the knee you may try shortening the range a bit. Other options are to sub a step up or a single leg toe touch or deadlift!

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you can sub KB Swings.

DB 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

12519

TIP BW DOUBLE UNDERS DEC 5TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | THORACIC SPINE RELEASE
POST: CALVES/ANKLES | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible In 15 Min)
5 Burpees
7 Pull Ups
20 Double Unders

NO weight needed!

RX+: Do MORE rounds!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds+

So for this one we are shooting for 90 second rounds, including rest time. If the pull ups are not unbroken, think about doing smaller sets with short breaks rather than bigger sets that might require more rest between, especially in those later rounds.

Burpees start standing. 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 with arms overhead!

For the pull ups you may do strict, kipping/butterfly, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

If you choose bent over rows, keep your hips and torso fixed so all the movement is generated by pulling with the arms and lats.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 30-40 seconds each time. If 20 double unders will be really broken up, you may want to lower to 10 or 15 reps. Otherwise go with the dumbbell hop overs or double rep singles for this workout.

MAMA MODIFICATIONS

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

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.

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.

SHIFT 120519

SHIFT TIP 120519

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
4 Burpees
6 Ring/TRX or Single Arm Rows (per side)
18 Single Unders / Taps

No weight needed today!

Score: Total Time
Goal: Under 15 Min

For this workout you will rotate through the 4-6-18 for 10 total rounds.

For the burpees you may choose from regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees!

Make sure on the push up portion of the movement that you don't allow the elbows to flare out, and keep the belly tight. Touch your belly, chest and thighs to the ground on each rep!

For the rows you will choose between a supine ring/bar in rack/TRX type row - or a single arm bent over row (6 per side) with a dumbbell or kettlebell.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Find something that is difficult for 6 reps but will be mostly unbroken.

If doing the bent over row you will lean against like a bench or the wall. Hold a dumbbell in the other hand. Let the dumbbell hang from the shoulder but keep the shoulder active (think pulled back). Pull the elbow back bringing the dumbbell to the rib cage - then lower back to a straight arm under control.

For the single unders / taps you will do 18 per round! You may also choose to do low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

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

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.

12619

TIP BB CLEAN AND JERK DEC 6TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: HIPS | SHOULDER STRETCH

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

4 Rounds
12 Dumbbell Clean and Jerk
15 Dumbbell Thrusters

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

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

Score: Total Time
Goal: Under 15 Min

Ouch. This one is going to burn! Break the movements up into small enough sets that you only need to rest for 5-10 seconds at any time. BUT, you should choose a load that allows for sets of at least 4-5 reps the whole way.

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Barbell Clean Warm Up
Overhead Warm Up

Workout

4 Rounds
12 Barbell Clean and Jerk
15 Barbell Thrusters

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time
Goal: Under 15 Min

Ouch. This one is going to burn! Break the movements up into small enough sets that you only need to rest for 5-10 seconds at any time. BUT, you should choose a load that allows for sets of at least 4-5 reps the whole way.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

4 Rounds
12 Sandbag Clean and Jerk
15 Sandbag Thrusters

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

Score: Total Time
Goal: Under 15 Min

Ouch. This one is going to burn! Break the movements up into small enough sets that you only need to rest for 5-10 seconds at any time. For heavier bags you may need to lower the reps to 9 Clean & Jerks and 12 Thrusters.

The clean AND jerk together counts as 1 rep.

For the sandbag clean and jerk you will start with the sandbag on the ground. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

For the thrusters the sandbag will be on the biceps with the elbows high OR you can have the bag over one shoulder and do side to side thrusters.

Feet are under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

For the side to side thrusters, lower the bag down onto the opposite shoulder to start the next rep.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight or going from the hang. 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.

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.

DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats

KB/DB Deadlift - If your 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.

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 120619

SHIFT TIP 120619

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
12 Deadlifts
10 Goblet Squats
8 Overhead Press

Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB -or- pair of lighter dumbbells

Score: Total Time
Goal: Under 10 Min

For this one you will perform 5 total rounds of the 12-10-8.

For the deadlifts the kettlebell 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! To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.

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

If using a pair of lighter KBs or DBs, start with the feet narrower and the objects just outside the feet. Bend your knees and keep your chest up!

For the Goblet Squats hold your KB/DB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

For the press you will hold either a single kb or db or a pair of lighter DBs at the shoulders. Tighten the belly and press the weight straight up overhead finishing locked out with the biceps by the ears! No overextending the ribs or leaning back. Keep the belly tight!

MAMA MODIFICATIONS

KB/DB Deadlift - If your 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.

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.

12719

TIP BW AIR SQUAT DEC 7TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG | ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIEGON
POST: HIPS | COOL DOWN FLOW

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Run 800 Meters
Then (With NO Rest)
2 Rounds
50 Kettlebell Swings
75 Air Squats

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

RX+ : Go Faster! Can you get under 15?

Score: Total Time
Goal: Under 20 Min

Okay so there is a ton of hip action and some big sets in this workout. Make sure you open up those hips during your warm up!

Choose a load on the kettlebell that allows for sets of 11-15 reps at least. If you don't have a lighter KB, consider Russian style swings to eye level.

Break up the air squats into smaller but similar-sized sets.

And, if the volume is causing you to deviate from good technique, just reduce the reps, maybe 35 and 50.

For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - try 2 min doubles/singles, low step ups, toe taps, or even Mtn. Climbers at the beginning of EACH ROUND.

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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

Then (With NO Rest)

2 Rounds
50 Kettlebell Swings
75 Air Squats

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

RX+ : Go Faster! Can you get under 15?

Score: Total Time
Goal: Under 20 Min

Okay so there is a ton of hip action and some big sets in this workout. Make sure you open up those hips during your warm up!

Choose a load on the kettlebell that allows for sets of 11-15 reps at least. If you don't have a lighter KB, consider Russian style swings to eye level.

Break up the air squats into smaller but similar-sized sets.

And, if the volume is causing you to deviate from good technique, just reduce the reps, maybe 35 and 50.

For the bike/row, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window.

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete:
2 Rounds
Partner 1 Runs 400 Meters
Partner 2 does 50 KB Swings

Partner 1 does 50 KB Swings
Partner 2 Runs 400 Meters

Partner 1 Runs 400 Meters
Partner 2 does 75 Air Squats

Partner 1 does 75 Air Squats
Partner 2 Runs 400 Meters

So - go through the entire sequence above twice.
You cannot switch until both partners are done with their part.

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

RX+ : Go Faster! Can you get under 15?

Score: Total Time
Goal: Under 22 Min

Okay so there is a ton of hip action and some big sets in this workout. Make sure you open up those hips during your warm up!

Choose a load on the kettlebell that allows for sets of 11-15 reps at least. If you don't have a lighter KB, consider Russian style swings to eye level.

Break up the air squats into smaller but similar-sized sets.

And, if the volume is causing you to deviate from good technique, just reduce the reps, maybe 35 and 50.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - sub doubles/singles, low step ups, toe taps, or even Mtn. Climbers and work for 2 minutes. Use any additional time that your partner is working, to rest!

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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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!