SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

30 Seconds of Continuous Movement
30 Seconds of Dumbbell Shoulder Press
30 Seconds of Alternating Unweighted Lunges
30 Seconds of Continuous Movement
30 Seconds of Rest

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs

Score: Total Press and Lunge Reps ONLY
Goal: 100-150 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 shoulder press as you can. Same idea with lunges from 1:00-1:30. Then you'll move continuously again from 1:30-2:00. Rest 2:00-2:30. That's one round - repeat 5 more times!

Find an uncomfortable pace during the 30 seconds of continuous movement! Choose a weight for the shoulder press that will allow you to get 10-15 reps. Remember you can hold a lighter dumbbell in each hand at your shoulders - or - a heavier one in both hands at your chest. You're aiming to perform 6-10 lunges each round. Every lunge counts as 1 toward your total so Right is 1, Left is 2, Right is 3, etc.

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.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.