SHIFT 091319

SHIFT TIP 091319

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

10 Deadlifts
10 Alternating Lunges
10 Hang Clean and Press

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

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

For this workout you can use either a heavier single KB/DB or a pair of lighter dumbbells (one in each hand).

For the deadlifts if you are using a single weight it will be between the feet. If you are using a pair you will have them on the outsides of your feet.

Either way the weight should be pulled back close to your body. Heels down. Knees bent. Butt back. Chest up. Belly tight. Arms straight. Stand with the weight by driving the heels into the ground and lifting the chest. Squeeze your butt at the top of the movement! To lower reach the butt back and bend the knees. Keep the chest lifted and don't allow any roundness in the back!

For the lunges you may do forward stepping, reverse stepping, or even walking. Make sure you take a long enough step each time that the front heel stays down with the back knee LIGHTLY touches. Don't allow that front knee to cave in.

Drive out of the heel to stand! The lunges are to be done with no weight.

If you are unable to go all of the way down you may shorten the range of motion or if needed use something as a slight counter balance.

A good sub if lunges give you issues is a step up!

For the hang clean and press you will once again either have a single weight in both hands or a pair of dumbbells. You will start in the standing position with straight arms.

You may perform a small dip by reaching the butt back and bending the knees VERY slightly. Keep the arms straight and chest up. Stand up hard and fast. Shrug the shoulders. Then follow through by bringing the weight to your chest/shoulders. From here you will press it straight over your head finishing with the biceps by the ears. Keep the belly tight!

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

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.

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 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.

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 090219

SHIFT TIP 090219

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds

1 Minute Jog, Row, Bike, Taps, Single Unders or Low Step Ups
1 Min Air Squats
1 Min Ring or Upright Rows

No weight needed today - unless doing upright rows. In that case choose something that will allow you to get 10-15 reps each time!

Score: Total Reps of squats and rows
Goal: 125+

For this workout you will alternate the 3 stations at the top of the minute for 5 total rounds. This will take a total of 15 min exactly.

When the clock starts you will do 1 min of either a jog, row, bike, taps, single unders, or low step ups. Whatever you choose you will use for all 5 rounds. Keep a steady but uncomfortable pace for the full minute.

Once 1 min is up you will transition into doing 1 min of squats.

For the squats you will start with the feet shoulder width apart with your heels down. Stand tall. Lift the chest and tighten the belly. Reach the butt back and down. Keep the chest lifted, belly tight, and back flat. Drive the knees out as you go down and work to keep the heels down.

If you can keep the chest up and heels down - we would like you to get your butt lower than your knees at the bottom. If you tend to plop or collapse - you may choose to squat to a slightly higher target. Worry more about moving well - than going super fast.

You may even hold on to something for a counter balance if you need to - just make sure the butt goes back and heels stay down.

For the next minute you will do either a ring/TRX type row, a stretchy banded type pull down, or you may do a weighted upright row.

Make sure you start with the arms straight at the bottom each time and pull to the chest.

For the ring/trx rows remember that the more parallel your body is to the ground - the more difficult these reps become. We wamt you getting around 10-15 reps 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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SHIFT 090319

SHIFT TIP 090319

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

10 Single Unders, or Line Hops
5 Push Ups

No weight needed today!

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

Super simple one that can be done ANYWHERE today crew!

The reps are LOW which means you shouldn't ever really have to break and should be able to keep moving the whole time!

For the first movement you may choose between single unders with your jump rope, hops over a dumbbell (either facing or lateral), or hops back and forth over a chalk line or something like that on the ground.

If you choose the hops you may either face the line and hop over it and then back. Each hop counts as one rep so you will do forward + back 5 times. Or you can jump over laterally so back and forth 5 times (10 jumps total).

If you are unable to jump you can even do a small skip over. Or - of course are welcome to sub low step ups.

For the push ups you may perform these from your knees, your toes, or even elevated on a box.

Your hands should be just outside of the shoulders - and at chest height. You want to focus on keep the elbows back and down - and not flaring out. Do not allow your body to snake or worm. Keep the shoulders in line with the hips! Keep that belly tight.

Come ALL of the way down to touch the ground or the box. Press all of the way to lock out!

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.

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

SHIFT 090419

SHIFT TIP 090419

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

10 Alternating Lunges
10 KB/DB Swings

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: 7 Rounds +

For this workout you will work for 12 min. You will do 10 alternating lunges (5 on each leg) and then 10 kb/db swings. Keep repeating that cycle back and forth until the time is up!

For the lunges you may choose to do forward or reverse stepping lunges. Make sure that you take a long enough step that your front heel stays planted when your back knee lightly touches the ground. Don't allow that front knee to cave in and keep the torso up! Drive through the front heel to stand completely. Alternate feet with each rep.

If you are unable to go all of the way down, you may shorten it a bit, but make sure to keep weight evenly distributed - and avoid completely loading the front leg/knee.

You may also sub the lunges for a step up or a single leg toe touch (like a single leg deadlift with no weight).

For the swings you will hold the weigh in both hands at the waist. Feet are shoulder width apart with the heels down, arms straight, and chest up. Reach the butt back and keep the belly tight/chest up as you pull the weight through your legs with straight arms. Stand up tall and fast. Squeeze the legs and the butt fast! Then guide the weight to eye level using the upper body.

Allow gravity to bring back down for the next rep - but remain in control with the heels down, knees out, belly tight, and chest up!

MAMA MODIFICATIONS

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

JUMPING LUNGES - Use any of the modifications for Alternating Lunges or sub squat jumps.

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!

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SHIFT 090519

SHIFT TIP 090519

SHIFT WARM UP

Full Body Simple 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

SHIFT 090619

SHIFT TIP 090619

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

5 Burpees
10 Step Ups
15 Plate Hops or Chalk Line Jump Overs

No weight needed today!
(May add light weight to the step ups if you are feeling up to it!)

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

Oh man - this is a fun one. You will set the clock for 15 min and cycle through 5 burpees - 10 step ups - 15 plate hops or chalk line jump overs!

For the burpees you may choose regular, step in and out, knee push up, no push up, or even elevated burpees. We don't want these to take longer than about 45 seconds even when you are tired! So choose the right style!

For the step ups in this workout we want you to choose a height that is challenging but safe and manageable. Make sure your whole foot is on the step and that you drive through your heel to stand. You will alternate feet with each step so you end up doing 5 per leg per set.

If you are feeling motivated and want to hold some light dumbbells in your hands for the step ups - give it a try! Just don't allow yourself to slow down TOO much!

For the plate hops we would like to see you actually jump onto something low if possible! This could be a bumper plate (plate hops) or even a curb, a book (if it's safe and big enough) - you get the idea. You can also choose to jump completely over something like a broomstick or a chalk line on the ground.

If you are unable to jump you may choose to try more of a skip onto or over your object. And if that still won't work you may choose to do 30 seconds of taps!

MAMA MODIFICATIONS

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

WEIGHTED 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

BOX JUMP - 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.