Posts tagged Thursday Shift
THURSDAY SHIFT 10/17/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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

20 Single Unders, Taps, or Line Hops
10 KB/DB Swings
10 Mountain Climbers

Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

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

For this workout you will work at a smooth pace for 15 min.

You may choose what you have/would like for the first part. You can go single unders with your jump rope, taps, or even just lateral hops over your dumbbell or even a chalk line etc. If you are unable to jump over - you can even turn it into more of a skip.

For the swings you will hold a single KB/DB at the hips. Make sure the heels are down. Reach the butt back, bend the knees slightly and pull the weight back between the legs with straight arms. Stand hard and fast and squeeze the butt! Guide the weight to eye level keeping the arms straight, heels down, and belly tight.

Allow gravite to bring the weight back down, but don't allow it to pull your back into a rounded position, or pull you forward on your toes! Keep your heels down and chest up!

For the mountain climbers - each time a knee comes up it counts as 1 rep. You will start in the top of a push up position. Bring the knee all of the way to your chest if possible. Keep the butt low, but not saggy! Keep the belly tight! Send the foot back to the start and switch legs.

You may do these elevated if necessary!

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.

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!

 
THURSDAY SHIFT 10/10/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
Burpee Step Ups

That's it!
You guys will crush this!

Score: Total Reps completed in 10 min
Goal: 50+

OH man - in SHIFT we don't often do a lot of reps of a single movement to allow you to keep moving. This one is going to get mental. Find a pace and move for 10 min!!

For this movement you will face whatever you plan to step up on. Choose something where the height is challenging but that you can comfortably step up AND down from.

You will perform any of the following types of burpees:

Regular
Step in and Out
Knee Push Ups
No Push Ups
Elevated

Challenge yourself but keep the goal of 50 reps in mind.

For the step up make sure you place your whole foot on the step. Drive out of your heel to stand and work on not letting that working knee cave in.

Try to remember to alternate which foot you are using to step up each time or every few reps etc!

Good luck!

MAMA MODIFICATIONS

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.

 
THURSDAY SHIFT 10/03/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

12 Shoulder Press
12 Alternating Hang Dumbbell Snatch
12 Plate Hops or Dumbbell Hop Overs

Rest 30 Seconds after each round

Idea weight for men: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)
Idea weight for women: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)

Score: Total Time (including rest)
Goal: Under 18 Min

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. Pregnant mamas with a belly in the path of the bar should sub DBs so you're not training inefficient movement patters. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB SWINGS.

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 or even Taps 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.

 
THURSDAY SHIFT 09/26/2019
 
SHIFT WARM UP
SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)


2 Inchworm
8 Sit Up
16 Alternating Lunges

No weight needed today!

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

For this workout you will go through the cycle of 2 - 8 - 16 as many times as you can (with good form) in 12 min.

For the inchworms you will stand tall and then hinge at the hips to place the hands on the ground in front of the feet. From here walk your hands out to the top of a push up/plank position. You can either perform a push up from the toes or from the knees. Make sure you focus on keeping a tight torso position and that the elbows stay tucked in and back (not flared out). In the push up you will touch your chest to the ground then press back up. Walk the hands back to the feet and stand. That is 1 rep.

For the sit ups we would like to see you touch the ground behind you and come up and touch the toes at the top. We prefer this over a small crunch motion. If you need to use a small band or something for assistance that is ok. Make sure to show control.

If you are unable to do sit ups at this time you can sub a slam ball, dead bug, or other options for pregnant/postpartum mamas which can be found on the Members Only website.

For the lunges you may perform forward, reverse, or walking lunges. Make sure that you take a long enough step each time that the front heel stays down when the back knee touches the ground. Don't allow that front knee to cave in. Work to keep the torso upright. You will alternate feet with each step. So for each set of 16 lunges you end up doing 8 per leg.

If lunges cause issues for you - you may sub a step up or maybe even a single leg toe touch (like a single leg deadlift with no weight).

MAMA MODIFICATIONS

WEIGHTED/SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHOULDER RACK/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 hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (Visit the BF Youtube library for demos).

 
THURSDAY SHIFT 09/19/2019
 
SHIFT WARM UP
SHIFT WORKOUT

4 Rounds

12 Step Ups
8 Sit Ups
12 No Push Up Burpee
8 Sit Ups

No weight needed!

Score: Total Time
Goal: Under 12 Min - If you finish under 10 min - do a 5th round!

For this workout you will cycle through 4 times!

For the step ups in this workout we want you to choose a height that is challenging but that you feel comfortable stepping up and down. Make sure you place your whole foot on what you will be stepping on and drive out of the heel to stand. Don't allow the working knee to cave in. Alternate feet with each step up so you end up doing 6 per leg per set.

For the sit ups we would like to see you touch the ground behind your head at the bottom - come up and touch your toes at the top. If you are unable to do this you may choose to use a bit of assistance like a band to help you come all of the way up and lower under control.

If you are unable to do sit ups at this time you may choose to sub slam balls, or dead bugs!

For the no push up burpees you will place your hands on the ground. Jump or step your feet out - come to the top of a push up position. Jump or step the feet in and jump and clap.

You may also do these elevated!

MAMA MODIFICATIONS

WEIGHTED/UNWEIGHTED 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

TOES TO BAR/SIT UPS - These movements can put 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.

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

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

 
THURSDAY SHIFT 09/12/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


20 Mtn Climbers
15 KB/DB Swings
7 Burpees

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

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

For the mountain climbers you will be in the top of a push up position. You wil lift one knee up to chest/armpit level (or as high as you can). Then lower the foot back and raise the other.

Focus on keeping the belly tight with no saggy hips, but also keeping the butt down.

Each time a knee comes up is 1 rep. You may perform these elevated if needed!

For the swings you will hold the weight at the hip level in both hands. Feet are about shoulder width apart with the heels down. Arms are straight. You will reach the butt back and bend the knees slightly. Pull the weight back through the legs with straight arms. Keep the belly tight and chest lifted.

Drive through the heels and stand up hard and fast. Finally - guide the weight to eye level with the upper body - arms still mostly straight.

Allow gravity to bring the weight back down, but do not allow it to pull you forward onto your toes or round your back. Heels down and belly tight!

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

Remember in the push up portion of the burpee to keep the elbows tucked in more than flaring out. Try to avoid a super duper snake movement on the push up portion too! Belly tight!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

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.

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!

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! 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

 
THURSDAY SHIFT 09/05/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

12 KB/DB Deadlifts
3-4 Inchworms

Idea weight for Men: 35-55# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: 12 min or less!

For this workout you will do 8 total rounds of 12 deadlifts and either 3 or 4 inchworms. You choose the number of inchworms based on how proficient you are at them! There is no wrong choice - and you can always go up or down mid workout if you need to!

For the deadlifts you will either have a single weight between the feet or a pair of lighter weights held on the outside of the feet. Either way you will have your heels down, your knees bent, butt back, belly tight and chest lifted. The arms should be straight and the weight pulled back close to the body.

To lift the weight you will drive the heels into the ground as you lift the chest and finally squeeze the cheeks to bring you to a full standing position. Arms are always straight and torso stays rigid!

To lower reach the butt back, keep the belly tight and chest lifted. As you start to lower you can bend the knees slightly and touch the weight to the ground at the bottom.

Avoid any rounding of the back! Keep the belly tight and allow the knees too bend!

For the inchworms you will start in a fully standing position. You will place the hands on the ground in front of you. From there you will walk the hands away from the feet and come to a plank (top of a push up) position. From here you will perform a push up - lowering to your knees if necessary! Press back up and walk your hands back to your feet. Then stand.

You may take the push up out if necessary. You may also lower the number to 2 or even 1 rep if you need to!

MAMA MODIFICATIONS

STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those 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

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.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

 
THURSDAY SHIFT 08/29/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


5 Single Leg Toe Touches Left
5 Single Leg Toe Touches Right
15 Mountain Climbers

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For this workout you don't need any weight!

For the single leg toe touches you will lift one leg behind you and hinge at the hip. Allow a slight hinge at the knee as well as the torso comes forward. You may allow the non working leg to go back. Keep the heel down and belly tight / chest up.

Touch the ground or the toes with both hands, then think about squeezing the butt to stand back up. Perform 5 on one side then 5 on the other.

For the mountain climbers you will start in a plank or a top of a push up position. Keep the belly tight and butt down. Bring one knee up to the chest/armpit area. Then the other. You may do these as fast or slow as you need to keep good form.

You may also do these elevated if needed!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

 
THURSDAY SHIFT 08/22/2019
 
SHIFT WARM UP
SHIFT WORKOUT

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB OR 10-15# DBs

Score: Total number of completed rounds + any additional reps
Goal: 5 Rounds or more

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!

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

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.

 
THURSDAY SHIFT 08/15/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

30 Seconds Goblet Squats
1 Min Jog, Row, Bike, Run, Taps, Low Step Ups
30 Seconds KB/DB Swings

Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-30# Single KB/DB

Score: Total Goblet Squat + KB Swing Reps
Goal: 125 Reps +

In this workout there is no break between movements. So as soon as the clock hits 30 seconds you will start your 1 min portion. Then as soon as it hits 1:30 you will start the swings for 30 seconds.

For the goblet squats you will start with your feet shoulder width apart. Your heels are down.

Stand tall and lift the chest but tighten the belly. You will hold your single KB or DB at the chest with the elbows tucked in. You also have the option to hold a PAIR of light dumbbells at the shoulders if that's all you have!

Reach the butt back and down. Keep the heels down and drive your knees out. Keep the chest lifted and belly tight. Get the butt lower than the knees at the bottom without rolling forward onto the toes, letting the knees cave in, or collapsing the back.

If you need to do these unweighted to keep good form do that!

To stand you will drive through the heels, press the knees out, and lead with the chest to stand completely.

If you have pain at the bottom position or tend to collapse even without weight. You may think about squatting to a slightly higher target - still focusing on keeping the heels down, chest up and knees out. You may also try using the back of a chair or something for counter balance.

For the 1 min portion you may choose what you like. You can jog, row, bike, do low step ups, or even taps! Up to you!

Choose a pace that is uncomfortable but sustainable for a whole minute.

For the swings you will hold the weight in both hands at the waist. Reach the butt back and hinge forward at the hip. Keep the arms straight and heels down as you bend the knees slightly and pull the weight back between the legs.

Stand hard and fast to pop the weight off of the hips. Guide it to eye level keeping the belly tight and heels down. Allow gravity to bring it back down, but not pull you out of position.

MOVEMENT TIP
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.

GOBLET SQUATS - You always have the option of a target supported squat, using less weight, a box squat, or using some assistance from a post/table, etc. nearby for support.

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!

 
THURSDAY SHIFT 08/08/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

20 Single Unders, Plate Hops, or Chalk Line Hop Overs
7 Sit Ups or KB Swing
10 Shoulder Press

Idea weight for Men: 30-55# Single DB/KB or pair of lighter dumbbells
Idea weight for Women: 15-30# Single DB/KB or pair of lighter dumbbells

Score: Total Time
Goal: Under 14 Min

For the first part you can do single under jump ropes, plate hops, or a chalk line lateral hop or skip over. If you absolutely can't jump you can also do a low step up.

For the sit ups we would love to see you come ALL of the way up at the top and touch the ground behind you at the bottom. You can even use a band or a towel for assistance. Show control if you do that.

If you are unable to do sit ups you may sub dead bugs or if you need to swap it completely KB Swings to eye level.

For the press you may use a single KB/DB or a pair of them. You will start at either the chest or the shoulders and press the weight all of the way overhead. Keep the belly tight and finish with the biceps by the ears!

MOVEMENT TIP
MAMA MODIFICATIONS

Double/Single Unders/Plate Hops, or Chalk Line Hop Overs - To avoid the added pressure to the pelvic floor that jumping can create, sub: Skip Overs, 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.

DB SHOULDER TO OVERHEAD/ SHOULDER 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.

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!

 
THURSDAY SHIFT 08/01/2019
 
SHIFT WARM UP
SHIFT WORKOUT

KNOX SHIFT Version - HAPPY BIRTHDAY KNOX!

14 Min AMRAP

8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps
Goal: 9 + Rounds!

For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more! Don't be afraid to do the squats unweighted and the burpees elevated if necessary!

For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!

For the goblet squats you will hold the dumbbell or kettlebell at the chest. You will reach your butt back and down. Feet should be shoulder width apart with the heels down. Drive the knees out as you go down and keep the chest up. If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!

If you need to squat to a target - that is ok too - just no plopping onto it.

We would rather see you go all of the way down with no weight than with weight for only a partial rep!

You can even use a chair or a pole to hold onto for balance in the bottom if you need to!

Stand all of the way up at the top!

MAMA MODIFICATIONS

BURPEE BOX JUMP/NO PUSH UP BURPEE -

Mamas, today we are honoring Baby Knox and Miranda! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended stimulus of the workout. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up rather than jumping up onto the box. 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 also sub KB Swings or Slam Balls!

 
THURSDAY SHIFT 07/25/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


1 Min Jog, Row, Bike, Single Unders, Taps
20 Alternating Plank Shoulder Taps
15 Alternating Step Ups

No weight needed today!

Use a step up height that challenges you but you feel comfortable stepping up AND down.

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

For this workout you may jog, do taps or jump rope. Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire minute.

For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.

For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on. Alternate feet with each step - so for each set of 15 you end up doing 8 on one side and 7 on the other. Make sure you put your whole foot on the step and drive out of the heel. Don't allow the knee to cave in!

You may also switch to alternating step back lunges if you are more comfortable with those.

MOVEMENT TIP
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.

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

 
THURSDAY SHIFT 07/18/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

Metcon (AMRAP - Rounds and Reps)

12 Min AMRAP
6 Single Arm Strict Press Right
6 Single Arm Strict Press Left
12 KB Swings

Idea weight for Men: Single 30-50# DB/KB
Idea weight for Women: Single 12-25# DB/KB

This one is an upper body blaster! Enjoy!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +For this one your shoulders are gonna be looking TANK TOP ready. Ha ha.

NOTES:
You will want to choose a weight that it will be challenging but manageable to do those sets of 6 strict press. You will then use that same weight for the swings - with the option of going heavier on those if you really want to. Up to you. Those should be in no more than 2 sets each time.

For the single arm strict press you will hold a single dumbbell or kb at the shoulder. Using no assistance from your lower body you will press the weight straight UP! Finish with the weight over the middle of your body and the bicep by the ear.

Keep the belly tight on these and avoid overextending or leaning back. You can even sit down if you want!

You will do 6 on one side then 6 on the other.

For the swings you will hold the weight with both hands at the waist. Hinge forward at the hips and allow a slight bend of the knee. Pull the weight through the legs and keep the chest up (no round back) and belly tight! Stand up hard and fast to help make the bell weightless as you guide it to eye level with your upper body.

Arms stay pretty straight. Belly tight. Heels down.

Allow gravity to bring the weight back down, but don't let it pull YOU forward. Keep the belly tight and the heels down!

MOVEMENT TIP
MAMA MODIFICATIONS

SINGLE ARM STRICT 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, Seated Strict Press, or even Front Raises.
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!

 
THURSDAY SHIFT 07/11/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders / Taps
10 KB Swings

Idea weight for Men: 30-50# Single DB or KB
Idea weight for Women: 12-25# Single KB or DB

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

NOTES:

For this workout you will choose between single unders with your jump rope, taps, or you can even do like chalk line lateral hops!

If you are unable to jump you will choose a low step up!

For the swings you will have the weight in both hands at the waist. Feet are roughly shoulder width apart and heels are down. Hinge forward at the hips slightly but keep the chest lifted. Allow a slight knee bend, and with straight arms, pull the weight back between the legs. Stand up hard and fast driving through the heels. Guide the bell with a big chest and tight belly/straight arms to roughly eye level. Allow gravity to bring weight back down, but don't let it take you for a ride! Keep the heels down and chest up!

MOVEMENT TIP
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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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!

 
THURSDAY SHIFT 07/04/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

8 Rounds
30 Sec Jog, Row, Bike, Single Unders, or Taps
10 KB/DB Swings
30 Sec Jog, Row, Bike Single Unders, or Taps
5 Burpees

Idea weight for Men: Single 30-55# KB/DB
Idea weight for Women: 12-30# KB/DB

Score: Total Time
Goal: Under 18 Min

NOTES:

For this workout you can choose whatever you like for the 30 Second portions. Make sure you move for an entire 30 seconds each time at an uncomfortable but sustainable pace.

For the swings your feet are shoulder width apart with the heels down. The KB or DB will be held at the waist with both hands and straight arms. Hinge at the hip and bend the knees slightly. Keep the belly tight and chest lifted as you pull the weight between your legs. Stand up hard and fast driving through your heels and squeezing your cheeks! Finish by guiding the bell to eye level.

Don't allow the weight to pull you too far forward on the way back down. Keep the heels down and chest lifted. Go straight into the next rep!

For the burpees you may do regular, step in step out, knee push up, no push up, or elevated burpees. Choose something that allows you to complete all reps in about 45 seconds or less!

MOVEMENT TIP
 
THURSDAY SHIFT 06/27/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

4 Rounds
12 Burpees
12 Unweighted Lungesters

Rest 1 Min Between Rounds

NO weight needed today!!

1 Unweighted Lungester = Lunge Right + Lunge Left + Squat

Score: Total Time Including Rest
Goal: Under 20 Min!

NOTES:

Ok guys! This is more burpees in a row than we normally throw on SHIFT but we believe in you! You wil do 12 burpees then 12 of the unweighted Lungesters. Rest 1 min and repeat 3 more times.

For the burpees you can do regular burpees, knee push up burpees, step in step out burpees, no push up burpees, or elevated burpees! Keep the belly tight and don't allow the elbows to flare out! Keep them tucked in!

For the unweighted lungesters you will do 1 Right Lunge + 1 Left Lunge + 1 Squat.

For the lunges you may do forward stepping or reverse stepping lunges. Make sure that you take a long enough step forward or backward that the front heel stays down when the back knee lightly touches. Drive through the front heel and lead with the chest to stand all of the way up between reps.

If lunges cause you issues or pain - you may sub step ups!

MOVEMENT TIP
 
THURSDAY SHIFT 06/20/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SHIFT WORKOUT

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

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Time
Goal: Under 14 Min

NOTES:

Just some moving and some swings!!

For the swings you can either use a single KB or a single DB.  You will hold the weight with both hands between the legs with straight arms.  Heels are roughly shoulder width apart.

Stand nice and tall and tighten the belly.  Hinge at the hips and bend the knees slightly.  Pull the weight back between your legs (arms still straight).  Stand up hard and fast.  Guide the weight up to eye level with your shoulders/arms.  Control the lower and don't let that weight take you for a ride!  Keep those heels down!  Allow the down to feed into the next rep!

For the 1 min portion you may choose between a walk/jog, row, bike, taps, or low step ups.  You know the deal!  Keep moving for the entire minute each time!

 
THURSDAY SHIFT 06/13/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
12 Lunges (Alternating)
20 Singles / Skip Overs

No weight needed for this one!

Score: Total number of completed rounds + any additional reps
Goal: 7 rounds +

NOTES:

Oh man - this is one of those that looks super simple, and then just adds up!

It's so simple!  You will do 12 alternating lunges.  You may do these as forward stepping, reverse stepping, or even walking lunges.  Each lunge counts as 1 rep so you end up doing 6 per leg each round.  If you are feeling up to it you can hold a weight at the chest in both hands (like a goblet hold) but otherwise these are meant to be bodyweight only.

Make sure you take a long enough step that your front heel stays down when your back knee touches the ground.  Don't allow the front knee to cave in and keep the chest lifted.  If you are unable to go all of the way down without pain - partial range is acceptable.  A sub option if lunges are just OUT for you is a step up!

You may do single under jump ropes or jump/skip over a dumbbell or even a chalk line on the ground!

Mamas - if jumping is out you can simply do taps, low step ups.

 
THURSDAY SHIFT 06/06/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

SHIFT WORKOUT

3 Rounds
20 KB Swings
20 Goblet Squats
40 Taps

Idea weight for men: 30-50# KB/DB
Idea weight for women: 12-25# KB/DB

RX+ SHIFT option: 4 Rounds

Score: Total Time
Goal: Under 12 Min


NOTES:
(Do not do a 4th round unless you complete the first 3 under 12 min)

Pick a weight that you won't have to break any of the swings more than once.  If the weight on the squats makes you collapse or slows you down TOO much you may sub just air squats.  You may also choose to do 30 seconds of run, row, bike, or single unders in place of taps.

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!

For the squats your will start with your heels under your shoulders.  Hold the weight in both hands at the chest with the elbows tucked underneath for support. Make sure the heels are down, belly is tight and chest is up.  Reach the butt back and down as you drive your knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom with the heels still down, knees out, chest up.  No collapsing of the back or knees.  Drive through the heels and lead with the chest to stand fully at the top.

Ditch the weight if you are unable to keep good positions at the bottom while holding it.

You may even use a chair or a pole etc to hold onto for support if needed.  You may also squat to a target that is a bit higher if needed as well.  With either of these you will still focus on keeping heels down, driving knees out, and keeping chest up!