MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

SHIFT GENERAL WARM UP

6 Rounds

12 Overhead Presses
12 Goblet Squats
1 Minute DB/KB Farmer Carry*

*If you can, use heavier weights for the carry!

Suggested Weight Range
Men: 20-40# Single DB/KB - OR - 10-20# DBs
Women: 12-30# Single DB/KB - OR - 8-15# DBs

Score: Total Time

Goal: 12-15 Minutes

COACHES NOTES
This one is super straightforward. You'll do 12 presses, 12 squats, then carry for 1 minute. That's one round. Repeat 5 more times for a total of 6.

Choose a weight for the presses and the squats that allows you to do those reps unbroken or with one short break each set for at least the first half of the workout. If you don't have a pair of the same weight DBs/KBs for the carry, go with a suitcase carry (one side) and switch arms at 30 seconds!

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

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

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

If you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Suitcase Carry
Farmer Carry March
Low Farmer Carry Step Ups

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.

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.

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.