SHIFT 062520

SHIFT TIP_202506

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

AMRAP 15 Min
(As Many Rounds and Reps as Possible in 15 Min)
6 Goblet Squats / DB Squats
6 Shoulder Press
6 Burpees
6 Ring/TRX or Bent Over Rows

Idea weight for Men: Single 20-50# KB/DB - and/or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - and/or - pair of lighter dumbbells

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

For this workout, you will complete 6 squats, 6 presses, 6 burpees, then 6 rows for 15 minutes!

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!

You can also turn these into DB Squats by holding a dumbbell in each hand at your shoulders!

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 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 it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

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

If you are doing the TRX/Ring Row 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.

If you are doing 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.

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

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.

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

SHIFT 061820

SHIFT TIPS_201806

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds (For Time)
10 Overhead Press
15 Sit Ups
20 Skip Overs, Plate Hops, (or 30 reps of Single Unders or Taps)

Idea weight for Men: Pair of 15-30# Dumbbells - or - single KB/DB 35-55#
Idea weight for Women: Pair of 8-20# Dumbbells -or - single KB/DB 12-35#

Score: Total Time
Goal: 9-12 Min

For this workout, you'll perform 10 presses, 15 sit ups, then 20 skip overs for 7 rounds!

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.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

For the last part, you can do 20 skips overs, plate hops, or 30 seconds of single unders or DB taps.

For the skip overs you will stand facing the Dumbbell/KB and skip 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.

MAMA MODIFICATIONS

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.

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

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

SHIFT 061120

SHIFT TIPS_201106

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
12 Alternating Step Ups
10 Bent Over Rows
12 Alternating Step Ups
10 Sit Ups

Weight only needed for Bent Over Rows!

Idea weight for Men: 12-25# Pair of Dumbbells - or - a heavier single dumbbell
Idea weight for Women: 8-20# Pair of Dumbbells - or - a heavier single dumbbell

Score: Total Time
Goal: Under 16 Min

For this workout, you'll do 12 alternating step ups, 10 bent over rows, another 12 alternating step ups, and then 10 sit-ups for 5 rounds!

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 12 you will do 6 per leg. You may sub the step ups with alternating lunges.

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

If you choose the single-arm  bent over row, you will do 10 reps per side, one at a time. 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.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

MAMA MODIFICATIONS

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

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

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench) renegade row. Or Separate the movement into an elevated pushup and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. 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 Functional Progressions. You could also sub Dumbbell Windmill, Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (FP 2 is a great option for this!), Ball Slams, KB Swings, Windmills Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT 060420

SHIFT TIP_200406

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, Skip Overs, or Low Step Ups
12 KB/DB Swings
12 Alternating Crunch/V-Up

Idea weight for Men: Single 20-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

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

For this workout, you will do 20 single unders, 12 swings, and 12 alternating crunch/V-Ups for 12 minutes!

For the single unders / skip overs, 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 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 alternating crunch/V-Up, you'll begin by lying flat on your back. Then in either a V-Up or sit-up fashion, you'll bring your right hand to your left toe before lying back down. Then, you'll bring your left hand to your right toe. If doing these in a sit-up fashion, simply twist at the top to touch opposite toes.

MAMA MODIFICATIONS

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

V-UPS - This movement can put A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Bear Pose DB Drag, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

1/4 GET UP - Shin box flow, Shin Box to Lunge, Funtional Progression 2, Waiter Walk, Bear Pose DB Drag

SHIFT 052820

SHIFT TIP_202805

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Alternating Unweighted Lunges
6 Hang Dumbbell Snatch Right
6 Hang Dumbbell Snatch Left
4 Inchworms

Idea Weight for Men: Single 20-40# DB/KB
Idea Weight for Women: Single 12-20# DB/KB

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

For this workout, you'll do 12 alt. lunges, 6 hang DB snatch on each arm, and 4 inchworms for 12 minutes!

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 have trouble standing, try assisted lunges.

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 Hang DB Snatch, 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 6 reps are complete. You will then do 6 reps on the other 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, 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. 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.

10 shoulder taps = 5 on each side

MAMA MODIFICATIONS

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

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

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

SHIFT 052120

SHIFT TIPS_202105

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm Up

SHIFT WORKOUT

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

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

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

For this workout, you will perform 10 squats, 6 overhead press, and 4 burpees for 12 minutes!

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

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

MAMA MODIFICATIONS

DB CLUSTER - You could try less weight or less range of motion in the squat or going from the Hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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 - 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

SHIFT_051420

SHIFT TIPS_201405

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

As Far as You Can Get in 10 Min
3 Goblet Squats
3 Single DB/KB Bent Over Rows / Ring or TRX Rows
6 Goblet Squats
6 Single DB/KB Bent Over Rows / Ring or TRX Rows
9 Goblet Squats
9 Single DB/KB Bent Over Rows / Ring or TRX Rows
12 Goblet Squats
12 Single DB/KB Bent Over Rows / Ring or TRX Rows
...
Keep adding 3 reps of each movement every round until you hit 10 minutes.

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

**Can also be done with a pair of lighter dumbbells.

Score: Final Goblet Squats set completed in last full round plus any additional Reps.
**So if you finish the round of 15 Goblet Squats and 6 Bent Over / Ring  Rows your score would be 15+6.
Goal: Through the Round of 15s

For this workout, you will do 3 goblet squats followed by 3 bent over rows or ring/TRX rows. Then 6 goblet squats followed by 6 bent over rows or ring/TRX rows. You will continue adding 3 reps to both movements each round until the 10 minutes are up!

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!

If you are doing the bent over row you will hold a head of the dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your chest. Then lower under control. If you're using a KB, hold it by the ball with your hands turned in so that your elbows can go BACK and shoulder blades pinch together.

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

If you only have a pair of light dumbbells, you can hold them both at your shoulders for the squats and hold one in each hand for the bet over rows, which is basically Program A!

MAMA MODIFICATIONS

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

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

SHIFT 050720

SHIFT TIPS_200705

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, Low Step Ups, or Line Hop Overs
10 KB/DB Swings
10 Sit Ups

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For this workout, you'll do 20 single unders or taps, 10 KB/DB swings, and 10 sit-ups for 12 minutes total.

For the single unders / taps / line hop overs, 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 swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

For our Mamas, you can always check out the Mama Modifications on Members Only!

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 you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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

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

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

SHIFT 043020

SHIFT TIP_203004

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

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

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

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

For this workout, you will perform 6 overhead presses and 12 air squats for 12 minutes.

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 it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time. These can also be performed while seated.

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

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.

AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

SHIFT 042320

SHIFT TIP_202304

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
20 Alternating Step Ups
Rest 30 Seconds after each round!

No weight needed today!

Score: Total Time including rest
Goal: Around 20 total minutes (remember - that includes the rest between rounds)

For this workout, you will jog for 1 minute, perform 20 alternating step-ups, then rest for 30 seconds for 8 rounds total.

For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, Mtn Climbers

Since the goal for this including rest is under 20 min - you want the step ups to take roughy 1 min or less to perform the step ups. These shouldn't be "low step ups" but a height that is challenging, allows you to move consistently, and you feel safe stepping up and down.

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. Alternate legs on each step-up - so it ends up being 10 per leg per round.

If you do not have a step, sub lunges for the step-ups. 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.

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.

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.

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

SHIFT 041620

SHIFT TIPS_201604

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Burpees
30 Seconds KB/DB Swings
30 Seconds Air Squats

No rest between movements or rounds.

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

Score: Total Reps from all 3 movements - all 8 rounds combined!!!
Goal: 150-200 Reps+

For this workout you will do 30 seconds of work eat each station: burpees, KB/DB swings, and air squats. Complete 8 rounds or 12 minutes.

Your goal for the burpees should be 4-5+ each 30 seconds.
Your goal for the KB/DB swings should be 10+ every 30 seconds.
Your goal for the squats should be 6-7+ each every 30 seconds.

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

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 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

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

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

SHIFT 040920

SHIFT TIP_200904

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Sit Ups
8 Push Ups
10 KB/DB Swings

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9-14 Rounds

For this workout you will go through the 6 Sit Ups, 8 Push Ups, and 10 KB/DB Swings for 12 minutes.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to, you can use a stretchy band or rope attached to something for a little assistance to  pull yourself all the way up.

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

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 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

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

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

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.

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

SHIFT 040220

SHIFT TIP_200220

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
16 Ring/TRX Rows / Bent Over Rows (Single Arm 8 per side)
10 Overhead Press
90 Second Jog, Row, Bike, Taps, Single Unders, Low Step Ups

Ideal weight for Men: Single 25-45# KB/DB - or pair of lighter dumbbells for overhead press
Ideal weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells for overhead press

Score: Total Time
Goal: 12-17 Min

For this workout you will go through the 16 rows, 10 overhead press, and 90 seconds of movement for 5 rounds total.

If you are doing the TRX/Ring option - just remember that the more parallel your body is to the ground - the more difficult these become. Ring  rows should be challenging and not unbroken. 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.

For the bent over rows it should be 8 on one side then 8 on the other.

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

For the 90 seconds you will choose either a Jog, Row, Bike, Taps, Single Unders, Low Step Ups. Try to find something that will keep you moving for the full 90 seconds.

MAMA MODIFICATIONS

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

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

SHIFT 032620

SHIFT TIP_202603

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
10 KB/DB Hang Power Clean
12 Alternating Weighted Lunges
20 Single Unders or Hop/Skip Overs

Ideal weight for Men: Single 30-55# 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: 10 - 13 Min

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!  You can do this same movement with 1 dumbbell or KB. Check out the demo video.

For this workout we subbed lunges because you guys have already done a lot of squats in the Shift workouts this week.

For the lunges you will hold 2 dumbbells at your sides or 1 dumbbell or KB at your chest. The lunges will be alternating and you will end up doing 6 per leg each 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 with weight you may dip them unweighted. 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 single unders  you will do 20 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.

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.

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 you 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.

WEIGHTED 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. 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 031920

SHIFT TIP 200319

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
12 Single Arm Overhead Press (6 per side)
12 Sit Ups

Ideal weight for Men: Single 25-40# DB / KB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

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

For this workout you will perform 12 KB swings, 12 single arm overhead press (6 each side) and 12 sit ups for 12 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 shoulder press you will use 1 dumbbell or KB and perform 6 presses on the left arm and then 6 presses on the right arm. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbell/KB all the way down to the shoulder each time.

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 use a stretchy band or rope to help pull yourself up all the way if you need it!

No sit ups or crunching right now?  You may try a dead bug or slam ball. Mama's, be sure to check out the modifications for the sit ups!

MAMA MODIFICATIONS

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

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, Dumbbells, Strict Press, Seated Strict Press, or even Front Raises.

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).

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.

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 022720

SHIFT TIP_202702

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

SHIFT 022020

202002_SHIFT TIP

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)

SHIFT 021320

201302_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Row, Bike, Jog, Taps, Low Step Ups, Mtn Climbers
12 Ring/TRX Rows, Band Pull Downs, or Bent Over Rows
20 Unweighted Lunges (Alternating)

If doing Bent Over Rows -
Men use: 2 light 10-35# DBs - or - can do 12 each side one at a time!
Women use: 2 light 8 - 25# DBs - or - can do 12 each side one at a time!

Score: Total Time
Goal: Under 15 Min

For this workout you will top the 1 minute of movement followed by 12 ring rows and 20 lunges. That is one round. You will repeat that until you have done 5 rounds total.

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

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. You can even sub a stretchy band pull down.

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.

The lunges should be unweighted and alternating.  This means you end up doing 10 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).

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.