MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE HEALTH WITH A TWIST, NECK & SHOULDER RELIEVER

SIMPLE SHIFT WARM UP

6 Rounds

1 Min of Farmer Carry
1 Min of Jog/Run, Bike, Row, Taps, Single Unders or Low Step Ups

30 Sec of Rest between Rounds

Suggested Weight Range
Men: 35-55# DB/KBs
Women: 15-25# DB/KBs

Score: # of Unbroken Carry Rounds

Goal: 4-6 Rounds

COACHES NOTES
For this workout, you'll carry a weight in each hand for 1 minute then you'll choose one of the listed movements to move through for 1 minute. That's one round. You'll rest 30 seconds before starting the next round!

The goal is to choose a weight for the carries that you can hold for the entire minute without setting down. That doesn't mean it can't be challenging. In fact, toward the last 2-3 rounds, it probably will be tough - but that's OK! Fight to hang on as long as you can keep good form. If you find you're falling into a bad position - go ahead and set the weights down. Your safety is more important than hitting the goal!

FARMER CARRY
You will hold a dumbbell in each hand as you walk for 1 minute. Plan your carry so that the second half gets you back to the start position - so you can walk 30 seconds out and 30 seconds back. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

1 MINUTE OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.

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

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.