SHIFT WORKOUT

WARM UP

WORKOUT

10 Rounds

20 Hop or Skip Overs
10 Kettlebell Eye Level Swing

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time
Goal: 8 - 12 Min

Coaches Notes
This one is super simple! You'll complete 20 hop or skip overs and then 10 swings. Continue going back and forth between those two movements until you've completed 10 rounds.

We'd love for you guys to try jumping side to side with both feet - even if that means jumping over a line in the floor! It's also perfectly fine if you have to pause and "re-load" before going into the next hop. You do not need to bound immediately into the next jump when your feet land. If jumping with both feet is not an option, definitely go with the skip overs! Choose a challenging weight for the swings. You should be able to do the 10 reps unbroken for the first 4-6 rounds and then only break once per round beyond that.

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

Double/Single Unders

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

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.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.