MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP

SHIFT WORKOUT

WARM UP

WORKOUT

7 Rounds

30 Seconds of Continuous Movement
30 Seconds of Max Single Dumbbell Bent Over Row
30 Seconds of Continuous Movement
30 Seconds of Single Dumbbell Shoulder Press

Suggestions
Men: 35-55# DB/KB
Women: 15-30# DB/KB

Score: Total # of Bent Over Row and Shoulder Press Reps

Goal: 140-210 Reps

COACHES NOTES
The way this one works is you'll move continuously from 0:00-0:30, then from 0:30-1:00, you'll perform as many bent over rows as you can, move continuously again from 1:00-1:30, and then perform as many shoulder press as you can from 1:30-2:00. That's one round. You'll continue following that pattern until 7 rounds are complete (14:00 on the clock!)

You're aiming to complete 10-15 bent over rows and shoulder press each round! Choose a weight for both that allows you to hit that goal range - even if it means using a different weight or piece of equipment for the two movements. Remember to keep your back flat and chest proud during the bent over rows. Try to avoid overarching your low back during the presses - keep your ribcage pulled down toward your belly button.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.