SHIFT 032020

SHIFT TIP_202003

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
12 Single Unders or Dumbbell Hop/Skip Overs
6 Air Squats

No weight needed.

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

For 10 minutes you will perform 12 single unders and 6 air squats for 10 minutes . Great goal would be to try and hold 1 round per minute.

For the single/Dumbbell hop overs you will do 12 per round.

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

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

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

SINGLE UNDERS/HOP/SKIP OVERS - If you are working on healing your pelvic floor, you can try adjusting when and how you breathe, your posture, and where you hold tension. If you still find these movements are causing symptoms feel free to sub Low Step Ups, Taps, Calf Raises, Bike, or even KB Swings.

The Vault "DIEZ" Shift Demo

The Vault "DIEZ" Shift Tip

The Vault "DIEZ" Shift Subs and Mods

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the TENTH workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - March 14  to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This workout is a repeat!  We did it originally on 04/27/2017!

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

4 ROUNDS
20 Squats
10 Burpees
30 Single Unders / Skip Overs / Taps
Rest 1 Min Between Rounds

No weight needed today!

Score: Total Time (Including Rest)
Goal: Under 16 Min

For this workout you will complete the 20 squats, 10 burpees, and 30 single under/taps. Then you will rest a minute and repeat that cycle 3 more times.

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

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

MAMA MODIFICATIONS

DB THRUSTERS - If you notice any coning in the overhead position or if you have a tendency to collapse in the bottom of the squat try 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.

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

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 031020

SHIFT TIP_201003

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds
1 Min Row, Jog, Bike, Low Step Ups, Taps
10 Deadlifts
7 Push Up + Tap + Tap

Ideal weight for Men: Single 35-55# KB/DB - or - Pair of Lighter Dumbbells
Ideal weight for Women: Single 12-35# KB/DB - or - Pair of Lighter Dumbbells

Score: Total Time
Goal: Under 16 Min

For this workout you will got through the 1 min of movement, followed by 10 deadlift and 7 Push Up + Tap + Tap for a total of 8 rounds.

For the first part you will choose from a jog/run, row, bike,  low step ups, or taps. Remember we want you to pick something so you are moving for the WHOLE minute.

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!

Feel free to go heavier on the deadlift weight if you move well and have the gear.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

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

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

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 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.

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SHIFT TIP_201103

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
12 Hang Dumbbell Snatch (6 per side)
8 Sit Ups

See below for sit up subs.

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

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

For this workout you will cycle through the 12 hang dumbbell snatch and 8 sit ups for 10 minutes.

For the  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 repeat that movement. You will perform 6 on the right arm and then 6 on the left arm.

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. You can even use aa little stretchy band or rope to help pull yourself all the way up.

No sit ups or crunching right now?  You may try a dead bug, or slam ball! If you are pregnant or postpartum check out the Mama's 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 you might want to try the SHIFT programming with Bent Over Rows.

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 Dead Bugs or Functional Progression 1, Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See Mama Mods Movement Library for Demos!). If you are confirdent in your core/pelvic floor recovery you can try an assisted sit up or less reps/intensity.

SHIFT 031220

SHIFT TIP_201203

SHIFT WARM UP

Full Body Simple Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Rounds
8 Goblet Squat
6 Bent Over Row
(If using a single dumbbell/kettlebell for bent over rows - do 6 per side)

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

Score: Total Time
Goal: Under 12 Min

For this workout you will go through the 8 goblet squats and 6 bent over rows for a total of 12 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 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.

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

MAMA MODIFICATIONS

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

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SHIFT TIP_201303

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Taps,DB/ Line Skip or Hop Overs
10 Unweighted Alternating Lunges
10 Overhead Press

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

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

For this workout you will go through the 20 single unders, taps,DB/ Line Skip or Hop Overs, 10 alternating lunges, and 10 overhead press for 12 minutes.

For the taps /single unders  you will do 20 per round!  You may also do Dumbbell/KB hop over. For this movement  you will stand next to the  Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also  sub a little skip over.

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

The lunges should be unweighted and alternating.  This means you end up doing 5 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).

 For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time. You may also sub a seated press.

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.

FARMER LUNGE/UNWEIGHTED 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.

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.

The Vault "NUEVE" Shift Demo

The Vault "NUEVE" Shift Tip

The Vault "NUEVE" Shift Subs and Mods

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the NINTH workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - March 7  to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Step Up (Unweighted - Alternating)
6 Ring Rows / Bent Over Rows
2 Inchworms

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

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

For this workout you will go through the 10 step ups, 6 ring row, and 2 inchworm for 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 10 you will do  5 per leg.

If you are unable perform step ups you can sub alternating body weight lunges.

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 6 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.

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.  Control the up and then show control as you lower down. You will do 6 per side.

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 + 10 elevated shoulder taps for 1 inchworm.

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

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement or if you notice any coning or comng of your belly, please sub: Inchworms, Alternating Single Arm Strict Presses, Box/Pike Walk outs, Shoulder Taps, Bear Crawls, or Bear Pose Shoulder Taps

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

SHIFT 030320

SHIFT TIP_200303

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

This one kind of has 3 Parts - but we will be keeping ONE big score!

Part 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 KB/DB Deadlifts
3 Burpees

When 4 Min is up - Rest 1 Min - Then -

Part 2:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
5 Goblet Squats
3 Burpees

When 4 Min is up - Rest 1 Min - Then -

Part 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Overhead Press
3 Burpees

Recommended weight for all 3 parts (modify or ditch weight as needed for each):

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

Score: Total COMPLETED ROUND + Any Additional Reps from All 3 AMRAPs COMBINED!
Goal: 20 Rounds (average 6 -7 per AMRAP)

So, for this workout you will do the first 4 minute AMRAP, then rest one minute. When the clock hits 5 minutes you will do part 2 - the 4 minute AMRAP, followed by one minute rest. When the clock hits 10 you will complete part 3 - the final 4 minute AMRAP.

For this one you will add up ALL your rounds and reps from each 4 minute AMRAP.

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 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!

For the overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

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

SHIFT 030420

SHIFT TIP_200403

SHIFT WARM UP

Running Warm Up
Super Simple Shift Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
1 Min Jog, Row, Bike, Low Step Ups, Taps, Single Unders
8 Sit Ups
12 Alternating Lunges (Unweighted)

No weight needed today!

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

For this workout you will go through the 1 minute of movement, followed by 8 sit ups, and 12 alternating lunges for 16 minutes.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps for one full minute!

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. You can even you a stretchy band or rope as a little assistance to pull yourself all the way up.

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

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 air squats,  or single leg alternating toe touches (like a single leg deadlift with no weight).

MAMA MODIFICATIONS

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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).

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 030520

SHIFT TIPS_200503

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Far as You Can Get in 10 Min)
1 KB/DB Swing
1 Plate Hop or Jump Over
2 KB/DB Swings
2 Plate Hop or Jump Overs
3 KB/DB Swings
3 Plate Hops or Jump Overs
...
Keep adding 1 rep per movement and get as far as you can in 10 Min

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s+

For this workout you will start with 1 kb/db swing, and 1 plate hop. Keep adding 1 rep to each movement for 10 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 Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object.  You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

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

MAMA MODIFICATIONS

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!

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 030620

SHIFT TIPS_200603

SHIFT WARM UP

Simple Shift Warm up
Running Warm Up

SHIFT WORKOUT

8 Rounds
20 Taps or Single Unders
10 Air Squats
5 Ring/TRX Rows, Upright Rows, or Bent Over Rows

No weight needed today!

If doing upright or bent over rows - use either a single kb/db or a pair of dumbbells that will challenge you for 5 reps each time!

Score: Total Time
Goal: Under 12 Min

For this workout you will go through the 10 taps,  10 air squats, and 5 rng for for a total of 8 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 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 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.

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.

If your weight feels too heavy you may choose to do an upright row (10 reps) using both hands.

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.

The Vault "OCHO" Shift Demo

The Vault "OCHO" Shift Tip

Ocho_Shift_SubsandMods

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the EIGHTH workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Feb 29  to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

We have actually done this workout before!  It was originally posted on 03/08/2019!

4 Times You Will Complete:
4 Rounds
8 Ring/TRX Rows (or single arm bent over rows - 8 each side)
8 Goblet Squats
Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total Time (including rest minutes)
Goal: Under 20 Min

So the way this works is this - you will complete 4 rounds of the 8+8 - then rest 1 min.  Repeat 3 more times!

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.  This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will complete 8 on each side.

If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

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

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.

SQUAT CLEANS - You could also try less weight or starting from the hang as suggested by the SHIFT programming. The Upright Rows and Goblet Squats is also a great all around modification for this! 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.

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SHIFT WARM UP

Full Body Shift Warm Up
Running Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, or Single Unders
12 Overhead Press

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

Score: Total Time
Goal: Under 12 Min

For this workout you will do  1 minute of movement followed by 12 overhead press for 6 rounds total.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps. Make sure you are moving for the whole minute!

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

Mama's you can do a seated press.

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.

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SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 Dumbbell Hop/Skip Overs
10 Alternating Unweighted Lunges
5 KB/DB Deadlifts

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

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

For this workout you will move through the 15 DB hop/skip overs, 10 alternating lunges and 5 deadlifts for 12 minutes.

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

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

The lunges should be unweighted and alternating.  This means you end up doing 5 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 alternating step ups.

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

HOP/SKIP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to something more manageable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

ALT 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.

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.

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SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
4 Hang Dumbbell Snatch Right
4 Hang Dumbbell Snatch Left
4 Burpees
8 Air  Squats

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

Score: Total Time
Goal: Under 18 Min

For this workout you will go through the 8 snatches (4 each side, 4 burpees and 8 air squats for 10 rounds total.

For the  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 repeat until you have done 4 reps on the right arm. Then switch to your left arm.

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

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

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 shoulder height KB Swings.

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

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SHIFT TIP_202802

SHIFT WARM UP

Simple Shift Warm up
Running Warm Up

SHIFT WORKOUT

10 Rounds (This will be 15 Min Total)
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds LOW Step Ups Holding Dumbbells
30 Seconds Dumbbell Jump Overs or Plate Jumps

Idea weight for Men: Pair of 15-30# DBs
Idea weight for Women: Pair of 8-20# DBs

Score: Keep Track of Your Jump Overs or Plate Jumps ONLY! (See below for other sub options)
Goal: 50 Reps + (5 or more each time)

So this will be 30 seconds at each movement. You will rotate between the 3 stations for 15 minutes.

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

For the  step ups you will choose a lower height while holding 2 dumbbells or KB in each hand. You can also use one DB/KB that you hold fat your chest.

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.

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

If jumping or skipping is out of the questions you can perform a KB swing.

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.

JUMP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to somthing more mangeable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

The Vault "Siete" Shift Demo

The Vault "SIETE" Shift Tip

The Vault "Siete" Shift Subs and Mods

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the SEVENTH workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Feb 22  to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

Street Parking Vault: SHIFT "SIETE"

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
Min 1: 8 Goblet or Dumbbell Lunges +
4 KB/DB Press
Min 2: Max Jump / Skip Overs (Facing)

Idea Weight for Men: 30-55# Single KB/DB
or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB
or pair of lighter dumbbells

Score: Jump / Hop / Skip Over reps ONLY!
Goal: 80 Reps

For the first minute you will perform 8 goblet/db lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.

For the lunges you will hold a single KB or DB at the chest/shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.

 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 touch your knee to the ground with the weight - ditch it and just go with bodyweight.

If you are unable to lunge you may swap out single leg alternating deadlift or  toe touches (like a single leg deadlift with no weight) - or alternating weighted step ups.

For the shoulder press you can use a single kb/db or two dumbbells resting on the shoulders. 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! Watch the leaning back as you press the object up!

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

If jumping or skipping is out of the questions you can perform a kb swing.

MAMA MODIFICATIONS

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.

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.

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SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
15 Air Squats
4 Inchworms

NO WEIGHT NEEDED TODAY!!

Score: Total TIme
Goal: Under 13 Min

For this. workout you will cycle through the 1 minute of movement, followed by 15 squats, and 4 inch worms for a total of 5 rounds.

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

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 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.

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.

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Seated Shoulder Press, Box/Pike Walk outs, Shoulder Taps, Overhead Plate March, Waiter Walks.

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SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

This one has TWO  5 Min AMRAPS!!
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
Rest 3 Min
Then Repeat!

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
So you go for 5 min - rest for 3 min - then go for 5 min again!

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

Score: Total  Number of Completed Rounds + Any Additional Reps from BOTH AMRAPs
Goal: 16 Rounds +

So for this workout you will do 5 kb swings, and 3 burpees for 5 minutes. Followed by 3 minutes rest, then repeat the 5 minutes again.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Which ever version you do - focus on keeping the elbows in on the push up portion so they brush your ribcage as you lower down.

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

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, 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!

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SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
8 DB/KB Hang Power Cleans
4 Sit Ups
4 Leg  Lifts

Idea weight for Men: Single 30-50# 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 12 Min

For this workout you will go through the 8 DB/KB Hang Power Cleans, 4 Sit Ups, 4 Leg  Lifts for 10 rounds total.

For the dumbbell Haang 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 dumbells to your shoulders. Try to not just do bicep curls!

The KB hang clean will be similar, but the KB will be at your chest when you finish. Be sure to watch the demo video.

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 like aa stretchy band or rope on a pole and use it for some assistance to come all the way up.

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

For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 8 per round.

Mamas check out the mods for more details on how to sub the leg lifts!

MAMA MODIFICATIONS

HANG 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.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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).

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. You can try the scaled version of this movement with knees bent or only one leg at a time. 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)