SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

6 Single-Arm Dumbbell Shoulder Press, R
6 Single-Arm Dumbbell Shoulder Press, L
12 Inverted Row
1 Minute of Continuous Movement

Suggested Weight
Men: 20-35# DB/KB
Women: 10-20# DB/KB

Score: Total Time

Goal: 9-12 Min

Coaches Notes
For this workout, you'll complete 6 presses on your right arm, then 6 presses on your left, followed by 12 inverted rows, and then move for 1 continuous minute. That's one round. Repeat 5 more times for a total of 6!

Choose a weight for the single arm presses that will allow you to get them done unbroken for at least the first 3 rounds. You should always be able to do at least 3 reps, even under fatigue. Find a body angle on the inverted rows that you can do the 12 reps in 2-3 sets with. Find a steady but uncomfortable pace on the minute of movement!

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

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.

Pull Ups

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. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.