SHIFT 122719

SHIFT TIP BW ELEVATED PUSH UPDEC 27TH 2019

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, Skip Overs, or Single Unders
10 Ring/TRX/Supine Rows OR Upright Rows
10 Push Ups
10 Goblet Squats

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

Score: Total Time
Goal: Under 15 Min

For this workout you will go through the 1 minute of movement, 10 ring rows, 10 push ups, and 10 goblet squats for 5 rounds total.

For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.

For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand).  The weight will start held at the waist with you standing tall.  Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body.  This should look like you are zipping up your jacket.  Elbows should stay back!  Make sure not to let the shoulders and elbows roll forward.  Bring to chest height.  Lower under control.

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 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.

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 o

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 with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. Or feel free to sub a floor press or bench press.

SHIFT 121619

SHIFT TIP 121619

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

7 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB
Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time
Goal: Under 20 Min

For this one you will choose what you would like to do for the 1 Min of moving part. 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 movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height. The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight. Allow the working arm to hang straight down from the shoulder. Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage. Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press. Then do both on the other side.

For the press you will bring the DB or KB to the shoulder. You may do these seated or standing. Make sure the rib cage is pulled down and belly tight. Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

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.

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 121719

SHIFT TIP DEC 17TH 2019

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds

7 Goblet Squats
7 Sit Ups

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

Score: Total Time
Goal: Under 12 Min

For this workout you will rotate through the 7 goblet squats, and 7 sit ups for a total of 10 rounds.

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 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 you can use a little assistance from a band, leash or rope to pull yourself up.

No sit ups or crunching right now? You may try a dead bug, slam balls or an eye level KB Swing. Just keep in mind. if you plan on doing tomorrow's workout it has KB swings in it.

MAMA MODIFICATIONS

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, Goblet or Air Squats

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

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 website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT 121819

SHIFT TIP 121819

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 Kettlebell / Dumbbell Swings
30 Single Unders or Taps

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

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

For this workout you will work your way through the 15 and 30 sequence as many times as possible in 12 min!

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 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.

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight or going from the hang position. 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 RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

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.

121919

TIP BW BOX JUMPS DEC 19TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds
7 Push Ups
14 Alternating Step Ups
14 Plate Hops or Line Jump Overs (Skip Overs)

NO weight needed today!

If you are feeling super fit you may choose to hold some light dumbbells for the step ups.

Score: Total Time
Goal: Under 14 Min

For this workout you will rotate through the 7-14-14 for 7 total rounds.

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 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.

For the step ups 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 14 you will do 7 per leg.

For the final movement you may either jump onto something low - even if you just jump OVER a dumbbell or a chalk line! If you want to jump on. low box - go for it! Just lower the number to 7 jumps per round if you go that route. Or you can skip onto or over an object or line!

MAMA MODIFICATIONS

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. You could also do a floor or bench press.

DB STEP UPS/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/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.

SHIFT 122019

SHIFT TIP DEC 20TH 2019

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

12 MIN - OR 6 TOTAL ROUNDS
30 Seconds Ring/TRX/Supine Bar or Upright Rows
30 Seconds Rest
30 Seconds Air Squats
30 Seconds Rest

No weight needed today unless doing upright row! Use a weight that you can get roughly 10 -15 reps in 30 seconds.

Score: Total reps from both movements combined at the end
Goal: 120 Total Reps + (roughly 60 of each or more - that's 10 per movement per 30 second interval)

For this workout you will do as many ring row or upright rows as you can in 30 seconds, followed by 30 seconds of rest. You will then do as many hair squats as you can in 30 seconds, followed by 30 seconds of rest. Repeat that cycle for a total of 6 rounds, or 12 minutes.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 5 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.

If you are doing the upright rows you will hold either a single dumbbell or kb in both hands, OR you can hold lighter dumbbells (one in each hand). You will start standing completely with the weight at the waist. Pull the shoulders back and lift the chest. Then pull the weight up your body like you are zipping up your jacket.

Be careful not to allow the shoulders to roll forward. Lower the weight under control.

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

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

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, 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 120919

TIP DB STEP UP OVERS DEC 9TH 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

4 Rounds
10 DB/KB Press
20 DB/KB Swings
10 DB/KB Press

Rest 1 Min between rounds

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

Can use 2 lighter DBs for the Press

Score: Total Time to Complete
Goal: Under 15 Min

You might feel this in your shoulders a lot! Break up presses and swings into smaller sets if needed. Make sure you choose a weight at which rest breaks can be kept short.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

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

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 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

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!

SHIFT 121019

SHIFT TIP 121019

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
40 Taps or Single Unders
20 Alternating Hang Dumbbell Snatch
10 Supine Ring/TRX or Upright Rows

Idea weight for Men: 30-40# Single DB or KB
Idea weight for Women: 12-25# Single DB or KB

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

For this workout you will go through the 40 + 20 + 10 as many times as possible in 12 min.

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

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

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

For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

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.

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 KB Swings.

SHIFT 121119

SHIFT TIP 121119

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Reps as Possible in 10 Min)
1 Goblet Squat
1 Burpee
2 Goblet Squats
2 Burpees
3 Goblet Squats
3 Burpees....

Keep adding 1 of each and get as far as you can in 10 min!

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

Score: Total Number of Reps added up at the end. So (1+1+2+2+3+3....)
Goal: Get past the round of 8-9 plus!

For this workout you will do 1 goblet squat - then 1 burpee. Then you will do 2-2, 3-3, 4-4....keep adding 1 per movement and get as far as you can in 10 min.

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

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

If you are feeling up for it you can hold a lighter KB/DB at your chest or two DB on your shoulders, focusing on keeping the elbow up! Just make sure you are still getting all the way down in your squat with the weight.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

SQUAT CLEANS - The Upright Rows and Goblet Squat is a great all around modification for this! 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. front rack position) or unweighted lunge as well.

BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals!

SHIFT 121219

SHIFT TIP 121219

SHIFT WARM UP

Running Warm Up
Super Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds
4 Inchworms
1 Min Jog, Row, Bike, Taps, Single Unders, or Low Step Ups

No weight needed today!

Score: Total Time
Goal: Under 15 Min

**Lower number of inchworms if 4 will start taking more than 1 min at any point.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 a plank (top of a push up) position. 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. No flaring out!

Keep the belly tight and avoid worming or snaking. 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.

You may also sub a push up + 8 elevated shoulder taps in place of each rep.

For this workut you will get to choose what you would like/have available for the one minute portion. Make sure that you move for an entire minute each time at an uncomfortable but sustainable pace.

MAMA MODIFICATIONS

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. You could also sub a floor press or front raises

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.

SHIFT 121319

SHIFT TIP 121319

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

10 Rounds
10 Kettlebell or Dumbbell Deadlifts
10 Air Squats

Idea weight for Men: 40-50# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 15-35# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you will rotate through 10 deadlifts and 10 squats for a total of 10 rounds.

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

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

If you tend to really collapse in the bottom position- try slowing down just a bit and really focusing on driving the knees out and lifting the armss and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.

MAMA MODIFICATIONS

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT 120219

SHIFT TIP 120219

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

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

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

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

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

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Grab your kettlebell or dumbbell and deadlift it to the waist. Keep the back flat and don't pick it up sloppy. Then perform ONE kettlebell swing!

For the swing you will Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Place bell down and do next rep.

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

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

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

SHIFT 120319

SHIFT TIP 120319

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

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

No weight needed today!

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

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

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

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

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

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

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

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

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

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

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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

SHIFT 120419

SHIFT TIP 120419

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

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

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

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

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

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

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

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

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

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

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

MAMA MODIFICATIONS

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

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SHIFT 120519

SHIFT TIP 120519

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

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

No weight needed today!

Score: Total Time
Goal: Under 15 Min

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

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

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

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

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

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

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

MAMA MODIFICATIONS

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

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SHIFT 120619

SHIFT TIP 120619

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
12 Deadlifts
10 Goblet Squats
8 Overhead Press

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

Score: Total Time
Goal: Under 10 Min

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

For the deadlifts the kettlebell will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.

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

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

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

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

MAMA MODIFICATIONS

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 112519

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
30 Seconds Taps, Low Step Ups, Single Unders, Bike, Row
then
7 Kettlebell/Dumbbell Deadlifts
5 Goblet Squats
3 Kettlebell/Dumbbell Press

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

Score: Total Time
Goal: Under 15 Min

The way this workout will flow is as follows: You will do 30 seconds of whatever you choose for that part. The goal is to choose from the options and move at a consistent but slightly uncomfortable pace for the whole 30 seconds. Then you will perform 7 Deadlifts, 5 Goblet Squats, then 3 Overhead Press. Repeat until you have done 10 total rounds.

For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.

For the deadlifts you will either have a single KB/DB betwen the feet or will use a pair of lighter KBs/DBs on either side of the feet.

Make sure for the deadlifts the heels are down, knees are bent, butt is back and higher than the knees, chest is up, belly tight, and arms long in the set up. To lift think about digging the heels into the ground and lifting the chest. Squeeze the butt to stand up completely at the top. To lower keep the chest lifted and belly tight as you reach the butt back and bend the knees!

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 press the weight will start at the chest/shoulders. Stand tall. Press the weight straight up over your head. Keep the belly tight and finish with the biceps by the ears!

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.

POWER/SQUAT CLEANS - You could 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.

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.

KB/DB DEADLIFT - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

AMRAP 14 MIN
(As Many Rounds and Reps as Possible in 14 Min)
7 Push Up
7 Single Arm Dumbbell Bent Over Row (Right)
7 Single Arm Dumbbell Bent Over Row (Left)
7 Plate or Line Hops, Tuck Jumps, or Step Ups

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

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

For this workout you will work your way through the 7-7-7-7 sequence as many times as possible in 14 min!

For the push ups you may do regular, knee push ups, elevated push ups - or mamas you can even look into doing a dumbbell bench press to give the core a break.

Whatever you choose focus on keeping the belly tight and shoulders in line with the hips. No saggy push ups or high butts! Make sure that the hands aren't too wide. They should be just outside of shoulder width and elbows should go back - not flare out. Lower chest all of the way to the ground and press to lock out at the top. Lower the number if 7 turns into singles really fast. Try 4-5 per round!

For the Single Arm Dumbbell Bent Over Rows you will hold a dumbbell or kb in one hand and let it hang from the shoulder with the shoulder blade pulled back. Lean against the back of a chair or a wall with the other hand. Keep the belly tight. Pull the dumbbell to the rib cage pulling the elbow back. Lower under control.

Do 7 on one side then 7 on the other.

For the final portion you may choose to jump on something low like a bumper plate or 2, a low step, an old phone book. Or you can simply jump over a chalk line or crack on the ground. Other options are tuck jumps - jumping straight up and pulling the knees up!

If jumping isn't in the cards you may swap a moderate height step up! Something challenging but that you are comfortable stepping up and down.

Make sure if you are jumping that you don't allow your knees to cave in on the dip, jump, or landing! Press them forward and out! Reach the butt back slightly in the wind up and use a throw of the arm to assist the UP!

MAMA MODIFICATIONS

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. You could also sub Floor Press, Seated DB Press, or 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. 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 TIP 112719

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)
12 Unweighted Alternating Lunges
10 Alternating Hang Dumbbell Snatches
8 Sit Ups

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

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

For this workout you will make your way through the 12-10-8 sequence as many times as possible in 10 Min.

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 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 alternating hang dumbbell snatches you will start with a single dumbbell held in one hand at the waist. Dip slightly keeping the heels down, reaching the butt back, and bending the knees. Keep the belly tight, arm long, and chest lifted. Stand up hard and fast. Squeeze the cheeks! Pull the elbow high and outside to keep the dumbbell close to the body. Finish with a punch out overhead - and the bicep by the ear at the top. Lower back to the waist and switch hands. For each set of 10 you end up doing 5 per arm.

For the sit ups - we would love to see a touch the hands behind the head at the bottom - touch the toes at the top. You can do whatever is comfortable with the feet/legs. Feet flat, knees bent. Knees bent, butterfly feet. Legs straight - whatever!

If you are unable to come all of the way up you may try using a band or something to use a slight upper body pull. Make sure to do this slow and controlled and don't just plop back to the ground.

Mamas you may sub something like a dead bug or check Members Only for more Mama Modifications!

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 feel free to sub KB Swings, or Hang Clean and Press

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk

REVERSE 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.

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 website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT TIP 112819

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

Thanksgiving Tradition - SHIFT style!

There are 3 Parts to this...

Part 1:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
20 Squats
After 3 Rounds: Rest 1 Min

Part 2:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
15 Squats
After 3 Rounds: Rest 1 Min

Part 3:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
10 Squats

No weight needed!

Score: Total Time for ALL of it - including REST.
Goal: Under 24 Min

Well this is one way to work up an appetite!

If you feel that the total of 135 squats is too much for where you are at - feel free to lower the number to 10-15 for all 3 sections!

Don't be afraid to grab a family member to join you for this one!

The way this flows is you will do the 3 rounds in part 1 - then rest 1 min - then the 3 rounds in part 2 - rest 1 min - then the 3 rounds in part 3 - DONE!

For the one minute portion of this workout you may choose for what you have available or can do. You may jog, run, walk, row, bike, taps, single unders, or even low step ups.

The goal is to move for the entire minute each time at a consistent but uncomfortable pace!

For the squats you will start with your feet shoulder width apart and your heels down. Stand tall. Lift your chest and tighten your belly. Reach your butt back and down. Drive your knees out, and keep your heels on the ground. Work to keep your chest up and your back flat.

Ideally you will get your butt below your knees at the bottom with your heels down, knees out, chest up!

If going that low causes you to collapse - you may try slowing down or using the back of a chair or something for a little support. Use that support to pull your chest up and stay back in the heels.

If going that low is more of an issue due to past or current injury or mobility restrictions - you may choose to 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 THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats

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.