SHIFT 111120

SHIFT TIPS_201111

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

10 Hang Power Cleans
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Overhead Presses

Rest 30 seconds between rounds

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time (Including Rest)

Goal: 15 Min or Less

The way this one works is you'll complete 10 hang power cleans, choose one of the listed movements to perform for 1 minute, then do 10 overhead presses. Then, you'll rest for 30 seconds before beginning the next round and you'll do that a total of 6 times.

For the dumbbell hang power clean, you can hold a single dumbbell at your hips or hold a dumbbell in each hand at the sides. Do a small dip - jump and shrug the shoulders then pull the dumbbell(s) up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbell(s) to your shoulders. Try to not just do bicep curls!

For the middle part you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.

For the overhead press, you can use two DBs 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 by the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

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.

SHIFT 110420

SHIFT TIPS_201104

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, NECK/SHOULDER RELIEVER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

10 Overhead Press
10 Goblet Squat
10 DB/KB Hop Overs

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 7+ Rounds

For this workout, you'll cycle through 10 overhead presses, 10 goblet squats, and 10 hops overs until 15 minutes are up!

For the overhead press, you can use two DBs 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 by the ears! Then bring the dumbbells all the way down to the shoulders each time.

For the Goblet Squat, you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally, you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!

For the DB/KB hop over, you will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

MAMA MODIFICATIONS

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/GOBLET 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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

SHIFT 102820

SHIFT TIP_202810

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

12 Eye-Level KB/DB Swings
8 Push Ups
12 Alternating, Unweighted Lunges

Idea Weight for Men: 35-55# KB/DB
Idea Weight for Women: 12-25# KB/DB

Score: Time

Goal: 15 Min or Less

The way this one goes is you'll perform 12 swings, followed by 8 push ups, then 12 lunges until 8 rounds are complete.

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. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB 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 push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.

Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.

The lunges should be unweighted and alternating. This means you end up doing 6 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 of the front foot 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

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!

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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 102120

SHIFT TIP_202110

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps As Possible in 14 Min)

5 Hang Power Cleans
10 DB/KB Jump Overs
15 Air Squats

---

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this workout, you'll perform 5 hang power cleans, 10 DB/KB jump overs, and 15 air squats until 14 minutes are up!

For the dumbbell hang power clean, try to challenge yourself with the weight you use since it's only 5 reps! For these, you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

For the DB/KB jump over you will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

Try to get these air squats done in a minute or less! 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!

MAMA MODIFICATIONS

CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

SQUAT - 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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

SHIFT 101420

SHIFT TIPS_201410

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
15 DB/KB Swings
30 Mountain Climbers

Idea Weight for Men: 35-55# KB/DB
Idea Weight for Women: 12-25# KB/DB

Score: Time

Goal: 13 Min or Less

This one is super simple - you'll move for 1 minute, then do 15 swings, followed by 30 mountain climbers then repeat 4 more times for a total of 5 rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). Low step ups are also an option if you can't jump or skip right now.

Shoot to finish the swings in 45 seconds or less! That means knocking out the 15 reps in no more than 2-3 sets. For these, 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 shoulder height. 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 mountain climbers, you'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you. If you need to, you can elevate the plank position for these by placing your hands on a box, chair, or wall!

Every time a knee comes up is 1 rep towards the 30 mountain climbers.

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 any 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!

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

SHIFT 100720

SHIFT TIPS_200710

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: NECK/SHOULDER RELIEVER, HIP FLEXORS/PSOAS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 Min)

5 Inchworms
10 Pause Squats + Stand FAST

- Rest 2 minutes between AMRAPs -

AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 Min)

5 Push Up Taps
10 DB/KB Jump Overs

No weight needed today except for an object to jump over!

Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP

Goal: 7+ Rounds

For this workout, you'll perform 5 inchworms and 10 pause squats as many times as you can in 7 minutes, then rest 2 minutes before completing another 7-min AMRAP of 5 push up + taps and 10 jump overs!

For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in the top of a push up. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. Keep the belly tight. Press back up to the top of the push up, then walk the hands  back to the feet and stand.

If you need to take out the push up completely - that is fine.

For the pause 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! Pause for 2 seconds here then drive through the heels to stand as fast as you can.

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.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.

Once you've completed the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

For the DB/KB hop over you will stand facing the DB/KB and jump over it. You can scale to a line or a skip over if you are intimidated to go over something. You may also sub low step ups.

MAMA MODIFICATIONS

WALL WALKS - 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, Seated Shoulder Press, or Shoulder Taps

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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.

INCHWORMS - If you have any trouble managing the pressure in your belly with this movement or if you're pregnant and find it uncomfortable, you can sub Bear Crawl, Bear Pose Shoulder Taps, Elevated Shoulder Taps, Seated or Strict Alternating Shoulder Press.

SHIFT 093020

SHIFT TIP_203009

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

20 Alternating Unweighted Step Ups
10 Push Up + Taps
10 DB/KB Hop Overs

No weight needed today except for a DB/KB to hop over!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one you'll perform 20 step ups, followed by 10 push up + taps and 10 hop overs until 15 minutes are over!

The step ups should be alternating and unweighted. You will choose a height that will challenge you, but that you feel comfortable  stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 20 you will do 10 per leg.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

For the DB/KB hop over you will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip or step over.

MAMA MODIFICATIONS

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 Lunge + Lunge + Air Squat, Goblet/DB Squat

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

RENEGADE ROW - If you're straining to breathe or brace or if you're coning in the plank position or when you pull in the row, you can modify the rows to your knees or sub shoulder taps. You can also separate the movement and do all of your push ups first and then all of your bent over rows. You could also Sub a Bear Pose Dumbbell Drag!

HOP/JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

SHIFT 092320

SHIFT TIP_202309

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

7 DB/KB Hang Power Clean
7 Overhead Press
7 DB/KB Jump Overs (Facing)

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time

Goal: 15 Min or Less

For this workout, you'll perform 7 hang power cleans, followed by 7 overhead presses and 7 jump overs until you've completed 8 total rounds!

Shoot for a little less than 2 minutes per round!

For the dumbbell hang power clean you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

For the overhead 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 by the ears! Then bring the dumbbells all the way down to the shoulders each time.

For the DB/KB hop over you will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a low alternating step up.

MAMA MODIFICATIONS

HANG POWER CLEAN - 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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

SHIFT 091620

SHIFT TIPS_201609

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: COUCH STRETCH, HIP FLEXORS/PSOAS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

8 Ring/TRX Rows
12 DB/KB Jump Overs (Facing)
8 Sit Ups

Score: Total Time

Goal: 16 Min or Less

For this one you'll do 8 rows, 12 jump overs, and 8 sit ups for a total of 8 rounds!

In order to hit the goal time of 16 minutes or less, you'll need to complete each round in at least 2 minutes. So keep an eye on the clock and modify one or two of the movements if you are straying from the goal.

For the Ring/TRX, just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 8 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top. You may also do Bar in Rack Rows!

For the DB/KB hop over you will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the question you can perform a low alternating step 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 need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

MAMA MODIFICATIONS

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, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups 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: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 090920

SHIFT TIPS_200909

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

16 Unweighted Alternating Lunges
8 Ring/TRX Rows

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one you'll perform 16 lunges followed by 8 rows until 12 minutes are up!

The lunges should take between 1-1:30 and should be unweighted and alternating. This means you end up doing 8 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.

For the Ring/TRX Rows, just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 8 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

You may also do Bar in Rack Rows or Bent Over Rows (if you choose this option and also need to sub the lunges - go with step ups instead of toe touches!)

MAMA MODIFICATIONS

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.

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, 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.

SHIFT 090220

SHIFT TIP_200209

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HAMSTRINGS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

PART 1:

5 Rounds
6 Burpees
12 Deadlifts

Rest 2 Min before Part 2

PART 2:

5 Rounds
6 Burpees
12 Bent Over Row

Suggested Weight Range for Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range for Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time (including rest)

Goal: 18 Min or Less

For this workout there are two parts but you are scoring how long it takes you to do both combined! You will do 5 rounds of 6 burpees and 12 deadlifts, then rest two minutes, then complete 5 rounds of 6 burpees and 12 bent over rows!

With 6 burpees per round in both parts, that's 60 burpees total. You should get the 6 reps done in 30-45 seconds. If it's taking you longer than that, modify to knee push up burpees, no push up burpees, or even an elevated burpee!

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the bent over rows, you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, you can hold a dumbbell head in each hand and apply the same mechanics!

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

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, 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.

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 it’s 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.

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SHIFT TIPS_202608

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

20 Single Unders / Taps
10 KB/DB Deadlifts

Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

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

For this workout, you'll complete 20 single unders or taps followed by 10 deadlifts then you'll repeat those two movements until 10 minutes are over!

In order to reach the goal of 5 or more rounds in 10 minutes, you'll need to finish a round in 2 minutes or less! So be sure to modify if you're having trouble finishing in that timeframe!

For the single unders / taps, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

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/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.

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SHIFT TIPS_201908

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
24 Unweighted Squats
12 Push Ups

No weight needed today!

Score: Total Time
Goal: 8-15 Min

For this workout, you'll complete 24 squats followed by 12 push ups until 6 rounds are finished!

These are a lot of squat reps - 144 to be exact! If these take longer than 1:30, be sure to modify so that you can get through them quicker!

For these, 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 push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 12 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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.

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SHIFT TIPS_201208

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS OR SI JOINT RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Goblet Squats
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Hang Power Cleans

Suggested weight range for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Suggest weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds

For this workout, you'll do 20 single unders (or another option listed), 10 goblet squats, another 20 single unders, and then 10 hang power cleans for 12 minutes!

For the single unders/skip overs/taps, you will do 20 per set so 40 each round! You may also choose to do low step ups if jumping or skipping is not an option.

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the hang power clean you hold either a single dumbbell by the heads or one in each hand at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

You don't need to use the same weight for both movements! Feel free to squat with one or two DBs and use a different set or single dumbbell for the hang power cleans! Whatever works for you!

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.

SQUAT/POWER CLEAN - 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.

GOBLET 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.

SHIFT 080520

SHIFT TIPS_200508

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!
10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

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

For this workout you will do 10 step ups - alternating feet (5 per side). Then 10 lunges alternating feet (5 per side). Then 10 KB/DB Swings. Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving. Step your whole foot on the box/bench/whatever. Make sure the knee doesn't cave in. Stand all of the way up at the top. Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground. You will want to take a wide enough step that the front heel stays grounded. Don't allow the knee to cave in. If you've got space - make these walking lunges! If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability. If you are unable to get the back knee to the ground - don't worry. Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands. Feet are about shoulder width apart. Heels are down. You will keep the arms long and hinge forward at the hips. Bend the knees slightly. Keep the chest up and belly tight. From here you will stand hard and fast! Allow the kb or db to swing out and away from the momentum created by the legs and hips. Bring the object to about eye level - guided up by the arms. Allow gravity to bring it back down but keep the back flat and chest UP! No rounding of the back! Keep those heels down!

MAMA MODIFICATIONS

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.

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.

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

KB SWING - If you notice any 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!

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SHIFT TIP_202907

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

7 Rounds
1 Min Jog, Row, Taps, Low Step Ups
1 Min Goblet Squats

Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Goblet Squat Reps
Goal: 70 Reps+

**If you are worried about doing TOO many reps - choose a number to hit each round and stick with it on that minute each time.

For this workout, you'll perform 1 minute of jog/row/etc. followed immediately with 1 minute of goblet squats. Go back and forth until you've completed 7 rounds of each (14 minutes total)!

For the first part you will choose from a jog/run, row, taps, or low step ups and move for an entire minute at an uncomfortable pace!

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

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.

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SHIFT TIPS_202207

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds (For Time)
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups
12 Goblet Squats
12 Overhead Press
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups

Rest 1 Min Between Rounds

Suggested weight range for Men: Single 25-45# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

Score: Total Time INCLUDING the 1 Min Rest Intervals
Goal: 16-20 Min

For this workout, you will start off with 1 minute of movement (choose from one of the options listed), followed by 12 goblet squats and 12 overhead presses, then finish the round with another minute of movement. You'll rest 1 minute before repeating 3 more times to complete a total of 4 rounds.

Try to push the pace since you get to rest after each round! The weight for the squats and presses do not have to be the same!

For the first and final part you will choose from a jog/run, row, bike, taps, single unders (jump rope), and low step ups. This minute should be uncomfortable but you should be able to move the entire movement.

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the overhead 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 by the ears! Then bring the dumbbells all the way down to the shoulders each time.

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.

SQUAT CLEAN/GOBLET 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.

PRESS/PUSH 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.

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SHIFT TIP_201507

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jump Over, Low Box Jump, or Step Up
1 Min KB/DB Swing
1 Min Sit Up

Rest 1 Minute

Suggested Weight Men: Single 25-45# KB/DB
Suggested Weight Women: Single 12-30# KB/DB

Score: Total REPS from all 3 movements combined across all 5 rounds.
Goal: 200 Reps +

The way this workout flows is as follows - you'll do 1 minute of jump overs, low box jumps, or step ups. Then you'll move right into 1 minute of swings, then 1 minute of sit ups. Then rest for 1 minute before starting the next round. Shoot for 15-20 reps of each movement per minute.

For the jump over, you will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also perform a low box jump.

If jumping is out of the question, you can perform a step up.

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 shoulder height. 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 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 need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug or slam balls.

MAMA MODIFICATIONS

KB SWING - If you notice any 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!

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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 070820

SHIFT TIP_200807

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds (For Time)
1 Min Jog, Row, Bike, Low Step Up, Taps, Single Unders
15 KB/DB Swings

Suggested weight range for Men: Single 25-45# KB/DB
Suggested weight range for Women: Single 12-30# KB/DB

Score: Total Time
Goal: Under 15 Min

For this workout, you'll start off with 1 minute of movement then complete 15 KB/DB swings and you'll do that for 6 rounds total.

For the first part you will choose from a jog/run, row, bike, low step ups, taps, or single unders (jump rope). It's only one minute of movement for six rounds so really push the pace here!

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 shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

MAMA MODIFICATIONS

KB SWING - If you notice any 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!

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.

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SHIFT TIP_200107

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds (For Time)
30 Taps or Single Unders
15 Push Ups
10 Ring/TRX or Bent Over Rows

If doing bent over rows - you can use a single or pair of dumbbells.

Score: Total Time
Goal: 9-14 Min

For this workout, you'll complete 30 taps or single unders, 15 push-ups, and 10 rows until you've finished 6 rounds!

For the taps / single unders, you will do 30 per round! You may also choose to do low step ups if jumping or skipping is not an option.

For the push ups, you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 15 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

If you are doing the TRX/Ring option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

If you choose the bent over rows, you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, hold a dumbbell head in each hand and apply the same mechanics!

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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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.