SHIFT 012420

200124_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

6 Rounds
16 Alternating Unweighted Lunges
10 Push Ups
8 Bent Over Rows (per side)

Idea weight for Men: 20-35# Single DB/KB
Idea weight for Women: 8-24# Single DB/KB

Score: Total Time
Goal: Under 12 Min

For this workout you will do 16 alternating lunges, 10 push ups, and 8 bent over rows for 6 rounds.

The lunges 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 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 single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.  This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will perform 8 and 8 on each arm.

If your weight feels too heavy you may choose to do an upright row (16 reps) using both hands.

MAMA MODIFICATIONS

ALTERNATING 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.

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.

Dos_ShiftDemo

Dos Shift Tips

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

Welcome back for Week 2 of the Street Parking Vault!!  You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!

What is the Street Parking Vault?  A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!

For this week's Vault workout you may do Program A, C or SHIFT to get credit!

20 Min AMRAP:
(As Many Rounds and Reps as Possible in 20 Min)
30 Second Row, Run, Bike,
Single Unders or Taps
4 Ring Rows or Bent Over Rows
6 Push Ups
8 Air Squats

No weight necessary (unless doing bent over rows - in which case - use what you've got!)

Score: Total completed rounds plus any additional reps.
Goal: 12+ Rounds!

The way this flows is as follows:  You will put 20 min on the clock and repeat the cycle of 30 seconds of run/jog, row, bike, single unders, taps, or low step ups for - then 4 ring or bent over rows, 6 push ups, 8 air squats!  Your score is how many times you complete the whole cycle + any additional reps you get into the next one!

For the 30 seconds you can pick either run, row, bike, single under or taps!

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.  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.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.   You will perform 4 on each side. If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

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

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 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 tend to really collapse in the bottom position-  try slowing down. You may also try holding on to something like a doorway.

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.

SHIFT 011420

200114_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

10 Rounds
10 KB/DB Deadlift
8 KB/DB Hang Power Clean
6 Sit Up

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 14 Min

For this workout you will go through the 10-8-6 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 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 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 the assistance of a band, rope, dog leash, etc. attached to a pole to help pull yourself all the way up. TRY and use the assistance as little as possible

No sit ups or crunching right now?  You may try a dead bug or ball slams.

MAMA MODIFICATIONS

DB POWER CLEANS - You could also try less weight or starting 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 incorrect movement patterns.

WEIGHTED 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 (See BIRTHFIT YOUTUBE Library for demos)

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 011520

200115_SHIFT TIP

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)
8 Alternating Step Ups
8 Overhead Press
8 Jump/Skip Overs

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 Completed Rounds + any additional reps
Goal: 8 Rounds +

For this workout you will go through the 8-8-8 as many times as you can in 12 minutes.

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 8 you will do  4 per leg.

If you are unable to perform a step up you can to a bodyweight alternating lunge or unweighted single leg toe touches.

For the shoulder press you can either us  one dumbbell/KB or hold 2 dumbbells on either shoulder. Focus on keeping the rib cage down, bring the dumbbells or KB all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the jump overs we would like you to find something that you are comfortable jumping  OVER. This can be a dumbbell, KB, rolled up towel, broomstick, or even a line on the ground. You can even do a little skip over with your feet if you are worried about jumping over something.

You will face the object jump/skip over, then turn around a jump/skip again.

If jumping is out of the questions you can sub a KB swing. 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

STEP UPS/WEIGHTED STEP UP OVERS - 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.

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 011620

200116_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
20 Single Unders or Taps
7 Goblet Squats
Rest 20 Seconds Between Rounds

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

Score: Total Time (Including Rest)
Goal: Under 15 Min

Goal is to go all out and not take breaks during each round.  Only rest is that 20 seconds between rounds.

For the taps /single unders  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 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!

Try to modify as needed with your squat, so you can hit the goal time!

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.

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

SHIFT 011720

200117_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
1 Min KB/DB Swings
1 Min Burpees

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

Score: Total Reps of Both Movements Combined
Goal: 125 Total Reps!

For this workout you will do as many KB/DB swings as you can in a minute. The following minute you will do as many burpees as you can in a minute. You will repeat this cycle until you have done 5 rounds or 10 minutes total. There is no set rest in this workout.

For the swings the goal will be to hit 15-20 per minute. 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 burpees your goal will be to hit 5-10 in the minute! You may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

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!

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

"Uno"Shift Demo

The Vault "Uno" Shift Tip

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

FOR TIME:
10 Rounds for Time
5 Air Squats -or- Goblet Squats
5 KB/DB Deadlifts
5 Overhead Press
5 No Push Up Burpee

Idea weight for Men: 35-50# KB/DB or set of lighter Dumbbells
Idea weight for Women: 12-30# KB/DB or set of lighter Dumbbells

Score: Total Time
Goal: Under 20 Min

Post what weight you use in comments.For the squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

If you need to squat to a higher target so that you don't collapse or for pain/strength issues- that is fine!

To stand, lead with the chest. Stand fully for each rep.

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.

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

No push up burpees are just that.  Hands on the ground.  Step or jump back.  Step or jump in.  Jump and clap.  You can also do these elevated.

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight. 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.

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 010720

SHIFT TIP BW ASSISTED LUNGE JAN 7TH 2020

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Inchworms
20 Alternating Lunges

No weight needed today!  This one is a great one to bookmark if you ever find yourself in a jam!

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

For this workout you will simply do 4 incworms and then alternating lunges.  Repeat as many times as you can in 10 min.

For the inchworms you will place your hands down in front of your feet and then walk them away from your feet until you are in a plank/top of push up position.  From here you can lower to your knees or just perform a push up from your toes.

The goal for these push ups is to keep the elbows tucked in and the belly tight.  We don't want to see any sagging or snaking up or down.  Lower all of the way down to touch the chest and thighs.  Press all of the way to lock out at the top!

Then you will walk the hands back to the feet and stand completely!

For the lunges you may perform walking, revers stepping or forward stepping lunges.  Make sure you take a long enough step each time that your front heel can stay down when your back knee kisses the ground LIGHTLY!  If you are unable to lower that far - you may shorten the range.  Do not allow ALL of your weight to shift onto the front leg only.  Don't allow the front knee to cave in!  Keep the chest up and the weight evenly distributed!  Stand all of the way up between reps.  You will alternate feet with each step - so for each set of 20 you end up doing 10 per leg.

If lunges in general aren't an option for you due to past injury or issue - you may choose to sub alternating step ups!

MAMA MODIFICATIONS

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

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 010820

SHIFT TIP BW SINGLE UNDERS JAN 8TH 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

7 Rounds
20 Taps or Single Unders
10 KB Swings
10 Goblet Squats

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

Score: Total Time
Goal: Under 14 Min

**If you finish under 10 min - feel free to add in 3 more rounds!For this workout you will go through the 20-10-10 seven total times.  If you get through it all under 10 min - you may add 3 rounds!

For the first part you may do taps, single unders (jump rope), line skip overs, or even a low 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 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 goblet squats you will hold the weight at the chest in both hands and perform a squat.  Feet should be shoulder width apart with the weight evenly distributed in the foot and the chest up/belly tight.  Reach the butt back and down as you drive your knees out and fight to keep the chest up.  Keep weight back in your heels to avoid the weight pulling you forward.  Ideally you will get the butt lower than the knees at the bottom with the chest up, belly tight, knees out, and heels down. No plopping or collapsing.

If you do tend to plop or collapse - try lowering the weight or doing these with no weight at all.

You can also try holding onto something for a counter balance to help you get to that bottom position without collapsing. This will require you to slow down a bit - but that is OK!

If you are unable to go that low without pain due to past injury or issue you may choose to squat to a target that is at a depth that allows you to move well and free from pain.

MAMA MODIFICATIONS

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

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

SHIFT 010920

SHIFT TIP DB DEADLIFT JAN 9TH 2020

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Row, Bike, Jog, Low Step Ups, or Taps
12 KB/DB Deadlifts
8 Push Up + Tap + Tap

Idea Weight for Men: 30-70# Single KB/DB - or - Pair of Lighter Dumbbells
Idea Weight for Women: 12-50# Single KB/DB - or - Pair of Lighter Dumbbells

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

You will notice the weight option for this one is a bit heavier than many other shift workouts.  That is because with a movement like the deadlift - many people can maintain good form and are quite strong in these posItions.  Pick a weight that will allow you to move properly and will challenge you.  Only have your light dumbbells or KB? No worries!  Just move through and use what you've got.

For the first part you will choose between a jog, row, bike, low step ups, or taps.  Move for an entire minute each time at a moderately uncomfortable pace.

For the deadlifts you may perform these with a single KB or DB between the legs or a dumbbell in each hand on the outsides of the feet/legs.

Either way you want to set up with the heels down, knees bent slightly (but not in a squat), weight pulled in close to the body, arms straight, and chest up.  Lift the chest and squeeze the butt to stand completely.  Then to lower keep the chest lifted and belly tight as you reach the butt back and bend the knees.  Touch the ground at the bottom of each rep.

At no point should we see the back round!  Belly tight and chest up!

For the push up tap+tap.  You will perform a push up focusing on keeping the elbows in and the belly tight - avoiding sagging or snaking.  Then you will bring your left hand up to touch your right shoulder, then your right hand up to touch the left shoulder.  Repeat for 8 reps each round.

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/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.

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 Alternating DB Press and focus on posture and breath.

SHIFT 011020

SHIFT TIP DB BENT OVER ROW JAN 10TH 2020

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Ring/TRX or Bent Over Rows
10 Jump Overs or Step Ups
10 Bent Over Rows or Upright Rows
10 Jump Overs or Step Ups

Idea weight for Men: Pair of 10-30# DBs - or - 25-50# Single KB/DB
Idea weight for Women: Pair of 8-20# DBs - or - 12-25# Single KB/DB

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

So for this workout we are looking for 2 types of rows.  So use what you've got to make it work.  So if you have bands or rings you will do a ring/trx row for the first part.  Then a bent over row for the second part.  If you don't have trx bands or rings you will do bent over rows for the first part and an upright row for the second part.  In between each set of those you will perform 10 jump overs (facing your object) or step ups at a challenging height.  What you choose for this part will be the same throughout.

For the ring/trx rows - remember that the more parallel your body is to the ground - the more difficult these become.  Always start with the arms straight and pull all of the way to the chest at the top.  You may also do the bar in rack rows.  If you choose this option - make sure that the bar is secure!

For the jump overs you will face whatever you are jumping over.  This can be anything from your dumbbells  - your kid's toy - a laundry basket - or a broomstick.  If you can we would love to see you actually jump from both feet at the same time and land on both feet on the other side.  One thing to focus on is making sure the knees don't cave in together when you dip to initiate the jump - or on the landing.  So watch out for that.

If you aren't ready to jump from both feet you may turn this into a skipping type motion, kind of leaving one foot at a time and landing on one foot at a time!

If you are unable to jump at this time you will perform step ups at a challenging height - but one you are comfortable stepping up and down.  For each set of 10 you will end up doing 5 per leg.

For the bent over row you will want to hold a lightish dumbbell in each hand. Hinge forward slightly from the hips but keep the belly tight and chest lifted.  Make sure the knees are slightly bent and that there is weight in your heels.  Pull the weight to your ribcage with the elbows coming back!

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.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always 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

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing, Banded Pull Down, Supine Row, or Sled Pull.

SHIFT 123019

SHIFT TIP KB SWING DEC 30TH 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

24 MIN AMRAP
20 KETTLEBELL OR DUMBBELL SWINGS
19 STEP UPS (Alternating)

**Originally this workout had 18 step ups - but since it's 2019 now - we had to add one per round!

Weight for the swings:
MEN: 30-55#
WOMEN: 10-25#

Don't worry so much about weight used.  Focus on FORM!

This is a LONG one! IF YOU FINISH 12 ROUNDS BEFORE 24 MIN - YOU ARE DONE!

SCORE IS TOTAL NUMBER OF ROUNDS PLUS ANY ADDITIONAL REPS.

For this workout you will do 20 KB swings, followed by 19 step ups. Repeat that cycle for a total of 12 rounds, or 24 minutes.

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 step ups you will find a height that works for you.  Alternate your working leg for each rep.  Drive off of the heel by placing your whole foot on your step.  Don't allow the knee to collapse in.

Use a height that works for you.  No higher than 20".

MAMA MODIFICATIONS

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 123119

SHIFT TIP BW AIR SQUAT DEC 31ST 2019

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

6 Rounds
8 Push Up + Shoulder Taps
12 Air Squats
24 Single Unders, Line Skip Overs, or Taps

No weight needed today!  Get it done and finish the year strong!

Score: Total Time
Goal: 12 Min or Less!

You will rotate through the 8-12-24 for a total of 6 rounds.

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.

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

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  holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.

For the single unders, hop/skip overs you will do 24 per round! For the hop over you jump lateral over the object, broomstick or line.  You can even do a skip over. You may also choose to do a  low step ups if jumping or skipping is not an option.

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. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

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.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

SHIFT 010120

SHIFT TIP BW BANDED PULL DOWN JAN 1ST 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Running Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Run/Jog, Row, Bike, Taps, Low Step Ups
10 Ring/TRX Row, Stretchy Band Pull Down, or Upright Row
15 Kettlebell or Dumbbell Deadlifts

Idea weight for Men: Single 40-55# 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: 5 Rounds +

For this workout you will cycle through the 1 minute run, bike, row, taps, or low step ups,  followed by 10 ring rows, followed by 15 deadlifts for 12 minutes

For the first part you will choose from a jog/run, taps, bike, row, or low step ups.

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. You can also use a stretchy band in a doorway on a pull up bar.

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 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

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.

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 010220

SHIFT TIP BW BURPEE JAN 2ND 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min EMOM
(Every Min on the Minute for 10 Min)
3 Burpees
Max Reps Goblet Squats

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

Score: Total Goblet Squat Reps ONLY!
Goal: 65+

Every minute on the minute you will perform 3 burpees. Whatever time  is left over of that minute you will perform max goblet squats. So you will start the workout off with 3 burpees, then pick up your Kb or dumbbells and squat until you hit the 1 minute mark. Repeat this cycle for a total of  10 minutes .

Your score for this workout is the total number of goblet squats you accomplished in the 10 minute EMOM - not your burpees!

If you are getting the burpees done faster than 15-20 seconds each time - feel free to go up to 4-5.  Goal is 7-10 squats per round.  No more than 12-15.

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

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

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

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 010320

SHIFT TIP BW JUMP OVER JAN 3RD 2020

SHIFT WARM UP

Simple Shift Warm up
Box Jump Warm Up

SHIFT WORKOUT

12 Rounds
5 KB/DB Swings
6 KB/DB Jump Overs, Plate Hops, Line Hop Overs, or Step Up Overs

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

Score: Total Time
Goal: Under 15 Min

For this workout you will go through the 5 KB swings and 6 jump overs for 12 rounds total.

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 plate hops option you are just looking to find something that is a height that  you are comfortable jumping on.  This could be as low as an old phone book or as high as a stair or bench in your home.  Find something you can move through the 6 reps pretty smoothly.  We recommend stepping down on those reps.

If you aren't comfortable jumping ON something you can even just jump or skip over something like a dumbbell or  even a chalk line on the ground.  Face whatever it is your are jumping over and turn around and jump over the other way for the next rep.

Try to pick a jump or even a little skip jump if you can.  If jumping is out of the question you can sub a low step up for these!

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or sub a kb swing. 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.

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.

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 122319

SHIFT TIP KB GOBLET LUNGES DEC 23RD 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
12 KB/DB Deadlifts
10 Goblet Lunges
8 Overhead Press

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 10 Min

You can also treat this like a 10 min AMRAP and get as many rounds as possible if you think 5 will only take you 5-7 min!For this workout you with go through the 12 deadlifts, 10 goblet squats, and 8 overhead press for a total of 5 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 lunges you will hold the weight at your chest/shoulders. You may perform forward stepping, reverse stepping, or 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 each set of 10 you end up doing 5 on each side.

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
sub weighted step ups, or body weight step ups.

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

MAMA MODIFICATIONS

FRONT RACK/GOBLET 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, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.

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 122419

SHIFT TIP WORKOUT DEC 24TH 2019

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Days of SHIFT Christmas!!
You perform the workout just like the song!
1 Inch worm
2 Burpee
3 KB press
4 Goblet Squats
5 Push Up
6 Upright Row
7 KB Clean
8 Alt Lunge
9 Deadlift
10 KB Swing
11 Sit Up
12 Step Up

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total Time

You will do this like the song...
1 Inch Worm
then
2 Burpees
1 Inch Worm
then
3 KB Press
2 Burpees
1 Inch Worm
then
4 Goblet Squats
3 KB Press
2 Burpees
1 Inch Worm

and so on...

SO much fun!

Please make sure to watch demo video to see proper form and subs for all movements!  Use the same weight - single KB/DB for each of the weighted movements.  You may also use a set of light dumbbells if you prefer to!

MAMA MODIFICATIONS

This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!

SHIFT 122519

SHIFT TIP BW BURPEES DEC 25TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Burpees
12 Air Squats

Goal: 5 Rounds +

Not much to say here guys! For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.  You may sub, knee push up, no push up, or elevated burpees!

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!  Make sure to reach the butt back and down, drive the knees out and keep those heels down.

If going to full depth causes pain from past or current issue/injury you may choose to squat to a slightly higher target.  Still focus on reaching back, driving the knees out, and staying in your heels!  Doing these correctly is more important than doing them fast!

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

AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.

SHIFT 122619

SHIFT TIP BW MTN CLIMBERS DEC 26TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
20 Mountain Climbers
10 KB/DB Swings
10 Plate Hops/Step Ups

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

Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 20 you end up doing 10 per side.

You may move slowly through these or even do these elevated if necessary.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight to eye level.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the plate hops you will find something that you are comfortable hopping onto if possible!  This can be something that's only a few inches!

If you are unable to jump you may sub step ups at a little bit higher height.  Think 12-20" for those.

MAMA MODIFICATIONS

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

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!

JUMP OVERS/PLATE HOPS - 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.