SHIFT 093019

SHIFT TIP 093019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups

No weight needed!

Score: Total number of rounds completed plus any additional reps
Goal: 7 Rounds or more!

For this workout if you have a way to do ring, band, or trx rows you will do those. You could even do a band pull down from your pull up bar or bands from a doorway if you have something like that!

If you don't that's ok! You can do an upright row with a single KB or dumbbell. Use a weight that is challenging but you are able to move for 7 reps. To do this movement you will hold the weight at your waist and pull your elbows high and outside like you are zipping up your jacket. Make sure you keep your shoulders pulled back and don't allow them to round forward.

Bring the weight up to just a few inches under your chin!

For the push ups you may do these from the knees or from the feet. You may also do them elevated!

Where we want you to focus is on keeping a straight body position and avoiding any snaking or sagging hips. Also avoid shooting the hips too high! Touch the chest and thighs at the bottom of each rep and come to complete lock out at the top.

For the sit ups you will touch the ground behind you at the bottom of each and come up and touch the toes at the top. If you need assistance to come all of the way up you can use a towel or band to help yourself pull up and lower!

If you are pregnant/post and need to avoid sit ups - you may sub some light kb swings!

MAMA MODIFICATIONS

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

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

SHIFT 100119

SHIFT TIP 100119

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

***Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds KB/DB Swings
30 Seconds Air Squats
30 Seconds Rest

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

Score: Total Reps of Swings and Squats Combined
Goal: 150+

For this workout we will rotate every 30 seconds for a total of 16 min.

For the first 30 seconds you will choose what you are able to/have available. Choices are a jog (this can be like an out and back from your garage etc), row, bike, single unders, taps, or low step ups. The idea for this interval is to move for the entire 30 seconds at an uncomfortable but sustainable pace.

When the clock hits 30 seconds you will transfer to your kettlebell/dumbbell swings. Hold the weight in both hands at the waist. Stand with feet shoulder width apart with the heels down. Allow the knees to bend slightly and allow a hinge at the hips. Keep the arms straight, chest up, and belly tight. Pull the weight through the legs. Stand up hard and fast to make the bell weightless. Guide it to eye level. Avoid leaning back. Use the legs! Allow gravity to bring the bell back down, but keep those heels down and chest up!

For the squats your feet are shoulder width apart. Stand with the chest up and belly tight. Reach your butt back and down. Drive your knees out. Keep your chest lifted. Ideally you will get to the bottom with the chest up, knees out, heels down, with the butt lower than the knees. Fight hard against plopping or collapsing in the bottom. To stand drive through the heels and lift the chest as you press the knees out!

If you have any pain in the bottom position from past injuries or issues, you may choose to use something as a counterbalance (like holding on to the back of a chair) or squat to a slightly higher target.

MAMA MODIFICATIONS

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

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

SHIFT 100219

SHIFT TIP 100219

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 MIn AMRAP
(As Many Rounds and Reps As Possible In 12 Minutes)
10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees

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

You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +

MAMA MODIFICATIONS

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

BURPEES - Pay Attention to any coning that might be happening in the plank position of the burpee. 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 100319

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

5 Rounds

12 Shoulder Press
12 Alternating Hang Dumbbell Snatch
12 Plate Hops or Dumbbell Hop Overs

Rest 30 Seconds after each round

Idea weight for men: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)
Idea weight for women: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)

Score: Total Time (including rest)
Goal: Under 18 Min

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. Pregnant mamas with a belly in the path of the bar should sub DBs so you're not training inefficient movement patters. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB SWINGS.

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 or even Taps 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 TIP 100419

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

20 Single Unders
10 Weighted Step Ups
6 Single Arm Bent Over Rows Right
6 Single Arm Bent Over Rows Left

Idea weight for Men: 15-25# Single DB/KB
Idea weight for Women: 8-15# Single DB/KB

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

MAMA MODIFICATIONS

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

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.

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg deadlift as your score.Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew eachother and I've called them that ever since. See video on IG and FB.

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS - This can be a great movement for mamas but if you feel any instability or discomfort use less weight or modify to a standard hip thrust with two legs. You can also sub a glute bridge without any weight.

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

LOVE TAP - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk RUSSIAN TWISTS - Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (Search Birthfit Youtube library for demos)

SHIFT 092319

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
12 Mountain Climbers
6 Push Ups

This one will be TOUGH! All upper body! Find a rep count that is challenging but works for you!

Score: Don't worry too much about your score - but so that you can put something put the total reps of push ups you did in the WHOLE workout. So if you do 6 per minute the whole time - your score is 72

Goal: Make this work for you and don't get sloppy

This is an upper body blaster today guys! The idea isn't chasing a score but finding a challenging but finishable rep scheme and push up style for you!

For the mountain climbers you will be in the top of the push up position. You will bring one knee up then bring it back down and switch the other knee up. Each time a knee comes up = 1 rep. So alternating legs you end up with 6 per side.

The goal for the mountain climbers is to keep the belly tight (no sagging) but also the butt down (no piking). You may even do these elevated if you need to!

For the push ups you may do them from the knees, from the toes, or even elevated. The most important part is to keep the belly tight no sagging or snaking. Hands should be lower than the shoulders and just outside of shoulder width. Get the chest and thighs down to touch at the bottom of each rep and lock all of the way out at the top.

Lower the number to 5 per minute or even 4 if you need to in order to finish!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You can also try a floor press or bench press. (Search the BIRHFIT YouTube library to see a demos of the options!)

MOUNTAIN CLIMBERS - To make room for a pregnant belly and to avoid the added pressure that this movement can add to the core or pelvic floor try Elevated Mountain Climbers with Wide Knees, Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, or BIRTHFIT Functional Progression 3 (use the BF youtube library for demos)

SHIFT 092419

SHIFT TIP 092419

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
20 Bodyweight Squats

No weight needed today! If you are feeling froggy - you may choose to hold a small weight at the chest for the squats.

Score: Total Time
Goal: Under 15 Min

For this workout you get to choose what you want to do for the 1 min portion. Choose ONE option and use it for all 6 rounds. Whatever you choose - make sure you move at a slightly uncomfortable but sustainable pace for an ENTIRE minute.

For the squats you will start with your feet shoulder width apart. Make sure your heels are down, belly is tight and chest is lifted. You will perform the squat by reaching your hips back and down. Work to keep the chest up and heels down. Drive the knees out as you go down.

We would love to see you get your butt lower than your knees at the bottom with your heels down, knees out, and chest up. If you tent to collapse or experience any pain in that low position you may want to squat to a target that is a bit higher.

You can also try using a bit of a counter balance like the back of a chair etc.

Whatever you choose - still focus on keeping heels down, knees out, chest up!

MAMA MODIFICATIONS

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

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SHIFT TIP 092519

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

10 KB/DB Swings
8 Alternating Step Ups
6 Ring/TRX or Upright Rows

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

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

For this workout you will perform the 10-8-6 as many times as you can (with good form) in 12 Min.

For the KB/DB Swings you will hold a single weight in both hands (either a KB or a DB). You will stand with your feet roughly shoulder width apart and the heels down. Weight is at the waist and arms are straight. You will hinge at the hips, allow a slight bend in the knees. Keep the chest lifted and pull the weight back between the legs.

Stand hard and fast. Squeeze the legs and the cheeks. This will make bell slightly weightless. From there guide it to eye level with straight arms and keeping the belly tight. Allow gravity to help bring it back down. Keeping belly tight, chest up, and heels down.

For the step ups you will use no weight (unless you want to try holding your weight at your chest). Choose a height that is challenging but you feel safe stepping up AND down. Make sure your whole foot is on the step each time and that the working knee doesn't cave in. Drive through the heel to stand up fully at the top of each rep. Alternate feet with each step. So for each set of 8 you end up doing 4 per leg.

For the ring/trx row option just remember that the more parallel your body is to the ground the more difficult these become. Choose something challenging but that you are always able to do 6 in no more than 2 sets. Make sure arms are straight at the bottom and that you pull all of the way to the chest at the top.

For the upright row option you will hold the weight at the waist in both hands. Pull the shoulders back and down. Pull the weight up your body with your elbows going high and outside (like you are zipping up your jacket.)

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.

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 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. You may need to change the movement to squats or something that keeps you legs in the same plane. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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SHIFT TIP 092619

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

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

2 Inchworm
8 Sit Up
16 Alternating Lunges

No weight needed today!

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

For this workout you will go through the cycle of 2 - 8 - 16 as many times as you can (with good form) in 12 min.

For the inchworms you will stand tall and then hinge at the hips to place the hands on the ground in front of the feet. From here walk your hands out to the top of a push up/plank position. You can either perform a push up from the toes or from the knees. Make sure you focus on keeping a tight torso position and that the elbows stay tucked in and back (not flared out). In the push up you will touch your chest to the ground then press back up. Walk the hands back to the feet and stand. That is 1 rep.

For the sit ups we would like to see you touch the ground behind you and come up and touch the toes at the top. We prefer this over a small crunch motion. If you need to use a small band or something for assistance that is ok. Make sure to show control.

If you are unable to do sit ups at this time you can sub a slam ball, dead bug, or other options for pregnant/postpartum mamas which can be found on the Members Only website.

For the lunges you may perform forward, reverse, or walking lunges. Make sure that you take a long enough step each time that the front heel stays down when the back knee touches the ground. Don't allow that front knee to cave in. Work to keep the torso upright. You will alternate feet with each step. So for each set of 16 lunges you end up doing 8 per leg.

If lunges cause issues for you - you may sub a step up or maybe even a single leg toe touch (like a single leg deadlift with no weight).

MAMA MODIFICATIONS

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

SHOULDER RACK/ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

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 the BF Youtube library for demos).

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SHIFT TIP 092719

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

3 Rounds

8 Burpees
12 Goblet Squat + Press
8 Burpees
12 Hang Power Cleans

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

Finish under 10? Add a Fourth Round!

For this workout you will perform 8 + 12 + 8 + 12 Three total times.

For the goblet squat + press you will hold a single weight at the chest in both hands. Feet are shoulder width apart with heels down. Stand tall and tuck the elbows in. Lift the chest and tighten the belly.

Reach the butt back and down. Keep the chest lifted and drive the knees out. Get the butt lower than the knees at the bottom with the chest up, knees out, heels down, and no collapsing. Stand up by leading with the chest, driving through the heels, and pushing the knees out. Once you have come to a complete standing position you will move the face back and press the weight over your head. Finish with elbows locked and the weight over the middle of your body (biceps by the ears). Keep the belly tight.

If you tend to collapse at the bottom the first step would be to lower the weight or even go unweighted. If the bottom position causes you pain or aggravates injury - you may choose to squat to a higher target!

For the burpees you may do knee push up, step in and out, no push up, or even elevated burpees. Make it work for you!

For the hang power cleans you will hold either a pair of light dumbbells at the hips (one in each hand) - or a single kb/db at the waist. Feet are under the hips with the heels down. Dip by bending the knees slightly and allowing a slight hinge at the hips. Keep the belly tight. Stand up hard and fast. Shrug the shoulders - and the guide the weight up to the shoulders - keeping it as close to your body as possible. Try to avoid swinging it out and around like a bicep curl. Watch the demo video for more tips!

MAMA MODIFICATIONS

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

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

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

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SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time
Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps. Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells. You will start with the object(s) at the waist. Perform a small dip by bending the knees slightly. Stand up hard and fast helping to make the db or kb weightless. Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head. Get the weight all of the way up until the biceps are by the ears. Keep the belly tight and squeeze the cheeks.

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.

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.

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.

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SHIFT TIP 091719

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

6 Ring/TRX or Upright Row
8 Squats

Idea weight if doing upright row:
Men: 35-55#
Women: 12-30#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 15 Rounds!

For this workout you will do 6 Ring or TRX type rows - OR an upright row with a single KB or pair of lighter dumbbells. Then you will do 8 Air Squats.

For the ring/trx rows 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 each time and pull the chest all of the way to the rings/bands.

You may also choose to do some sort of stretchy band pull down if that's what you have available.

If you are doing the upright row you will hold the weight either a heavier weight in both hands or a lighter pair of dumbbells - one per hand. Stand tall, pull the shoulders back. Shrug like you're saying "I don't know" then pull the weight up your body with your elbows high and outside (like you're zipping up your jacket). Bring weight between chest and collarbone level.

Lower the weight down the body to re-set for next rep.

For the air squats the feet are shoulder width apart with the heels down. Stand tall and tighten the belly. Reach the butt back and down and drive the knees out. Keep the chest up and heels down.

The goal is to get the butt lower than the knees at the bottom with heels down, knees out, no plopping, and chest up!

If you tend to collapse or plop when going that low you can try using something as a counter balance.

If you are unable to go that low due to pain or other issue - you may choose to squat to a higher target.

MAMA MODIFICATIONS

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

SHIFT 091819

SHIFT TIP 091819

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Minute Taps/Single Unders
1 Minute KB/DB Swings
1 Minute Push Ups
1 Min Rest

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

Score: Total Reps
Goal: 200 + Reps

For this workout you will rotate each minute through the stations.

The first minute of each round will be single unders or taps. Taps are almost like running in place - tapping one toe at a time on your KB or DB! You may also choose to do a super low step up!

For the KB/DB Swings you will hold the weight in both hands at the hips. Heels are down, arms are straight, chest up and belly tight. You will hinge at the hips and reach the butt back. Make sure the heels are down. Allow the knees to bend slightly.

Pull the weight back between the legs. Stand up hard and fast. Then guide the weight to eye level with the arms still pretty straight.

Allow gravity to bring the weight back down, but don't allow it to pull you forward. Heels down and belly tight!

For the push ups you may do regular, knee, or elevated push ups. Make sure the hands are just outside shoulder width and that they are down by your chest. When you lower keep the belly tight to avoid sagging or snaking. The elbows should go back and in instead of flaring out. When pressing back up you will keep the belly tight.

The goal is to touch the chest to the ground at the bottom and come up to a full lock out at the top.

Choose a version that will allow you to get at least 10 reps each time.

MAMA MODIFICATIONS

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

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could even sub a modified bench press or seated shoulder press.

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

SHIFT 091919

SHIFT TIP 091919

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

4 Rounds

12 Step Ups
8 Sit Ups
12 No Push Up Burpee
8 Sit Ups

No weight needed!

Score: Total Time
Goal: Under 12 Min - If you finish under 10 min - do a 5th round!

For this workout you will cycle through 4 times!

For the step ups in this workout we want you to choose a height that is challenging but that you feel comfortable stepping up and down. Make sure you place your whole foot on what you will be stepping on and drive out of the heel to stand. Don't allow the working knee to cave in. Alternate feet with each step up so you end up doing 6 per leg per set.

For the sit ups we would like to see you touch the ground behind your head at the bottom - come up and touch your toes at the top. If you are unable to do this you may choose to use a bit of assistance like a band to help you come all of the way up and lower under control.

If you are unable to do sit ups at this time you may choose to sub slam balls, or dead bugs!

For the no push up burpees you will place your hands on the ground. Jump or step your feet out - come to the top of a push up position. Jump or step the feet in and jump and clap.

You may also do these elevated!

MAMA MODIFICATIONS

WEIGHTED/UNWEIGHTED 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

TOES TO BAR/SIT UPS - These movements 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: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

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

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds

10 Goblet Squat
10 Deadlifts

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

Score: Total Time
Goal: Under 15 Min

For this workout you may choose to use the same weight for both movements or a different weight for each. You may even choose to do the squats unweighted if necessary.

For the goblet squat you will hold the weight at your chest if using a single kb/db. If you only have a pair of lighter dumbbells you will hold one in each hand at the shoulders.

Feet are 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. Keep the heels down and the belly tight/chest lifted.

Ideally you will get your butt lower than your knees at the bottom with the heels down, chest up, and knees out. If you tend to collapse or plop - OR if you have any pain in that low position the first step would be to lower or ditch the weight.

From there if you still need help you may choose to use something as a counter balance or squat to a higher target. If you choose either of these options just make sure that you still focus on heels down, knees out and chest up.

For the deadlifts you will either have a single weight between the feet or a lighter weight in each hand on the outside of the feet. Heels are down knees are bent slightly. Chest is up with belly tight and butt back. To stand dig the heels into the ground while liftign the chest. Squeeze the butt at the top.

Don't be sloppy with the lowering. Reach the butt back, bend the knees and keep the chest up and belly tight!

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

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 090919

SHIFT TIP 090919

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

8 Bodyweight Squats
8 One Arm / One Leg V-Up

No weight needed today!

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

Super simple one to get the week going you guys!

For the squats you will stand with your feet shoulder width apart. Make that you have your weight across your whole foot with your heels down. Stand tall. Lift your chest but tighten your belly. Reach your butt back and down, and keep your chest lifted.

Drive your knees out as you go back and down. Keep the heels on the ground! You can lift your hands in front of you for added balance.

Ideally you will get your butt lower than your knees at the bottom with your heels still down, knees out, and without plopping or collapsing.

If you have any issues going that low - like pain - you may try to hold onto a trx type band or the back of a chair for assistance. Just make sure that you stay BACK in the heels and that the knees go out!

You may also choose to squat to a target that is a bit higher as well!

For the one arm one leg v-ups you will lay on your back. Raise your hands up over your hands over your head. Lift one leg (keeping as straight as possible) and one arm (also straight). Bring your right hand to touch your left tow - then lower. Then bring your left hand to touch your right toe. Keep alternating. Each time you touch a hand to your toes it counts as a rep so you end up doing 4 per side per set.

You may also choose to swap out 8 full all of the way down, all of the way up sit ups.

If you are unable to do sit ups at this time consider subbing KB Swings, ball slams, or dead bugs!

MAMA MODIFICATIONS

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

SHIFT 091019

SHIFT TIP 091019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

8 Rounds

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

Idea weight for Men: Single 35-55# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 15-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you will choose between the options: Jog, Row, Bike, Taps, Single Unders, or Low Step Ups - for the 1 minute portion each round. Pick ONE and do it for the entire workout.

So each round you will do 1 minute of what you choose. Make sure to move for an entire minute each time at an uncomfortable but sustainable pace.

After the minute is up each time you will do 12 Presses. You may do these seated or standing. You may do them holding a single weight in both hands at the chest or by holding a pair of dumbbells (one in each hand).

The focus here is to start at the chest/shoulders - keep belly tight - press overhead finishing with the biceps by the ears at the top.

You will not use any sort of dip or assistance from your legs.

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 091119

SHIFT TIP 091209

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Unweighted Alternating Step Ups
1 Min Plank Shoulder Taps

Score: Total Reps of BOTH combined
Goal: 150+

If you are feeling feisty you can add a little weight to the step ups today. Only do this if you are able to keep roughly 20 per round.

For the step ups in this particular workout we want you to choose a height that is challenging but you feel comfortable stepping up AND down. When you step up you will place your WHOLE foot on the step or box. Make sure you drive through your heel and don't allow the working knee to cave in. Stand completely at the top.

Alternate feet with each step. Each step counts as one rep.

If you are unable to step for any reason you may choose to sub lunges (forward or reverse is fine).

For the plank shoulder taps you will start in the top of a push up position. You may be on your toes or on your knees for this. You will bring your right hand up to touch your left shoulder, then your left hand up to touch your right shoulder. Keep the belly tight and butt down!

Your shoulders should be in line with your hips and if on your toes - should also be in line with your ankles. NO saggy bellies or hips. No high butts.

Each time you tap BOTH shoulders it = 1 rep.

MAMA MODIFICATIONS

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

PLANK HOLD + TAPS - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps.

SHIFT 091219

SHIFT TIP 091219

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

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

20 Mtn Climbers
15 KB/DB Swings
7 Burpees

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

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

For the mountain climbers you will be in the top of a push up position. You wil lift one knee up to chest/armpit level (or as high as you can). Then lower the foot back and raise the other.

Focus on keeping the belly tight with no saggy hips, but also keeping the butt down.

Each time a knee comes up is 1 rep. You may perform these elevated if needed!

For the swings you will hold the weight at the hip level in both hands. Feet are about shoulder width apart with the heels down. Arms are straight. You will reach the butt back and bend the knees slightly. Pull the weight back through the legs with straight arms. Keep the belly tight and chest lifted.

Drive through the heels and stand up hard and fast. Finally - guide the weight to eye level with the upper body - arms still mostly straight.

Allow gravity to bring the weight back down, but do not allow it to pull you forward onto your toes or round your back. Heels down and belly tight!

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

Remember in the push up portion of the burpee to keep the elbows tucked in more than flaring out. Try to avoid a super duper snake movement on the push up portion too! Belly tight!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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