SHIFT WORKOUT

WARM UP

WORKOUT

4 Rounds

1 Minute of Continuous Movement
12 Kettlebell Overhead Swing

Suggestions
Men: 20-35# DB/KB
Women: 10-25# DB/KB

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes
For this one, you'll move continuously for 1 minute then you'll perform 12 swings. That's one round. Repeat 3 more times for a total of 4 rounds.

For that minute of movement, we really want you guys to push the pace. Remember you can change up what you do each minute, if you like. Just be sure to move the entire time. Choose a weight for the swings that will allow you to get those 12 reps done in no more than 3 sets. Maybe you break it up into 6-6 or 4-4-4. Focus on keeping your butt and belly squeezed tight even as the weight makes it's way overhead. Keep your chest proud as gravity pulls it back down. If you feel you cannot perform these swings overhead safely, simply raise it as high as you are comfortable - even if that means just to eye level.

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.

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.