SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds (16 Minutes Total)

30 Seconds of (Right) Unweighted Step Up
30 Seconds of Single Dumbbell Bent Over Row
30 Seconds of (Left) Unweighted Step Up
30 Seconds of Single Dumbbell Shoulder Press

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

Score: Total Reps
Goal: 220 - 280 Reps

Coaches Notes
The way this one works is you'll perform as many reps as you can of each movement within a 30-second window. So as many step ups on your right leg from 0:00-0:30; as many rows from 0:30-1:00; as many step ups on your left from 1:00-1:30; as many presses from 1:30-2:00. Continue following that pattern for 8 rounds or until 16:00.

There is no allotted rest in this workout so try to start off at a pace that you think you'll be able to maintain even under fatigue. That might mean breaking with 10 seconds left in the 30-second window to allow for transition time and some deep breaths. You're aiming for 6-8 step ups on both legs, each round. For the rows and presses, you're aiming for 8-10 reps per movement, each round. If you're having trouble hitting those goal targets, customize!

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

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. 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.