MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE UPPER BODY RECOVERY, GENTLE UPPER BODY RECOVERY

SHIFT GENERAL WARM UP

4 Rounds

9 Goblet Squats
6 Overhead Presses

- Rest 1 minute after 4 Rounds -

4 Rounds

9 Goblet Squats
6 Overhead Presses

- Rest 1 minute after 4 Rounds -

4 Rounds

9 Goblet Squats
6 Overhead Presses

Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time (including rest)

Goal: 13-17 Minutes

COACHES NOTES
This workout structure is new for the SHIFT program. You are completing 12 rounds of 9 goblet squats and 6 overhead presses - BUT - you get to rest for 1 minute after every 4 rounds.

Because there are a lot of reps today, be sure to choose a weight that feels relatively light. That will help to make sure you can move at a consistent pace through the entire workout. For the most part, you should be doing the squats and presses unbroken. Don't feel the need to go straight from the squats to the presses - that would be a good moment for a quick break.

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 a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!

CUSTOMIZATIONS
Air Squat
Squat to Target

OVERHEAD 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 by the ears! Then bring the dumbbells all the way down to the shoulders each time.

CUSTOMIZATIONS
Single DB/KB Overhead Press

DB/Back/Front/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.

Overhead 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.