THURSDAY SHIFT 11/04/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, UPPER BODY LACROSSE BALL DAILY TUNE UP
8 Rounds
30 Seconds of Farmer Carry
6 Single Arm Shoulder Press, Right
6 Single Arm Shoulder Press, Left
Suggested Weight
Men: 15-30# DB/KB | Heavier Pair for Carry, if possible
Women: 8-20# DB/KB | Heavier Pair for Carry, if possible
Score: Total Time
Goal: 8-12 Minutes
COACHES NOTES
The way this one works is you'll carry a pair of dumbbells or kettlebells for 30 seconds, then you'll perform 6 presses on your right arm and 6 presses on your left arm. That's one round. Repeat 7 more times for a total of 8 rounds.
For the carry, we suggest walking out 15 seconds then walking back for the first round and then going to the same turn around spot for the remaining rounds. If you can't walk for space reasons, march or perform low step ups in place for 30 seconds each round. The single arm press is new for SHIFT! If you don't have a dumbbell or kettlebell light enough to perform this movement with, go with a two-hand press!
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
SINGLE ARM SHOULDER PRESS
Hold a dumbbell or kettlebell at one shoulder. 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 bicep by the ear! Then bring the dumbbell all the way down to the shoulder each time.
CUSTOMIZATIONS
Single DB/KB Shoulder Press
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.
Shoulder Press
Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.