SHIFT WORKOUT

WARM UP

WORKOUT

10 Rounds

5 Goblet Squat
5 Kettlebell Deadlift
5 Overhead Press
5 No Push Up Burpee

Suggestions
Men: 35-55# KB OR 20-30# DBs
Women: 12-25# KB OR 10-15# DBs

Score: Total Time
Goal: Under 20 Minutes

Coaches Notes
This one is super straightforward! Simply complete 5 squats, 5 deadlifts, 5 presses, and then 5 no push up burpees. That's one round. Repeat 9 more times for a total of 10 rounds.

It might be tempting to come out of the gates hot since it's only 5 reps of each movement, but it's 10 rounds! So start off with a smooth pace that will allow you to keep moving without taking long breaks. Of course, the squats, deadlifts, and presses can be done with a single DB/KB or a pair of light DBs. Feel free to mix and match as needed.

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

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Jerk

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 Strict Press, Seated Strict Press, or even Front 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.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.