SHIFT 091520

SHIFT TIPS_201509

This is the test/re-test workout from 09/15/2020 for the Fall Nutrition Challenge!!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: PIGEON STRETCH OR SCIATICA/PIRIFORMIS

SHIFT WARM UP

Full Body Simple Warm Up
Squat Warm Up

SHIFT WORKOUT

3 Rounds

Each Round is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Min)

3 Burpees
8 Air Squats
3 Burpees
8 Unweighted Alternating Lunges

Rest 1 minutes between AMRAPs

Score: Total # of Completed Rounds + Any Additional Reps from each Round

Goal: 7+ Rounds

For this workout, you'll perform 3 burpees, 8 squats, 3 burpees, and 8 lunges for as many rounds/reps as you can until 4 minutes are up. Then you'll rest 1 minute and repeat that cycle two more times!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Each set of burpees should take no longer than 30 seconds so be sure to modify if you're struggling to complete them within that time.

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!

The lunges should be unweighted and alternating. This means you end up doing 4 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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

SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

LUNGE - 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.

SHIFT 100420

SHIFT TIP_200410

Jeb's Birthday was Oct 2!! This is the SHIFT version of his birthday workout!

Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP

10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees

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

You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 3 Rounds +

This is the SHIFT version of Jeb's birthday workout!! Help us celebrate!

For the deadlifts you can choose either a single kb/db in between the feet OR you can use a lighter pair of dumbbells on the outsides of the feet.

Either way - you should have your heels down, knees bent slightly, butt back, arms straight, weight close, and chest lifted. Lift the weight by digging the heels into the ground and lifting the chest. Stand all of the way up. Keep the arms straight and shoulders pulled back.

To lower the weight reach the butt back, keep the chest lifted, and bend the knees slightly.

For the burpees in this workout you may choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees. Challenge yourself but keep the goal in mind! The 4 reps should not take any more than 30 seconds.

For the upright rows you can either use a single weight in both hands or a light db in each hand. You will start fully standing with the weight at the waist and arms long. Pull the shoulders back and down. Shrug the shoulders up and pull the weight up the body with the elbows going high and outside (like you are zipping up your jacket). Lower back down to the waist to finish.

For the goblet squats you will hold the single weight at the chest or a dumbbell at each shoulder. Feet are shoulder width apart. Heels down. Reach butt back and down. Keep chest up and drive knees out. Get butt lower than knees at the bottom with heels down and chest up. Drive through heels and lift chest to stand.

If you need to - lower or drop the weight all together. If you have pain in the bottom position you can try an assisted squat or squat to a higher target.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

SHIFT 042120

SHIFT TIP_202104

THIS RE-TEST WORKOUT IS MEANT TO BE DONE THIS WEEK IN PLACE OF ANY DAILY WORKOUT OR SHIFT WORKOUT THAT YOU CHOOSE, IT IS NOT MEANT TO BE DONE AS AN EXTRA WORKOUT

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, Mtn Climbers, Low Step Ups
30 Seconds Air Squats
30 Seconds Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups
30 Seconds Overhead Press

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

(Only need weight for the overhead press)

Score: Squat and Press Reps Combined for all 8 Rounds.
Goal: 130-180 Reps

For this workout, you will perform 30 seconds of jogging, 30 seconds of squats, 30 seconds of jogging, and 30 seconds of presses for 8 rounds or 16 minutes total.

For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups

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 shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

If you need to - you can sub push-ups for the shoulder press. You may do regular push ups, knee push ups, or even elevated push ups.

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.

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.