SHIFT WORKOUT

WARM UP

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)

6 Dumbbell Deadlift
6 Goblet Squat
6 Dumbbell Shoulder Press
20 Hop Overs
- OR - Skip Overs

Suggestions
Men: 25-45# Single DB/KB - or - 15-25# DBs
Women: 15-35# Single DB/KB - or - 5-15# DBs

Score: Total Number of Rounds + Any Additional Reps

Goal: 6 - 9+ Rounds

Coaches Notes
So you'll cycle through 6 deadlifts, 6 squats, 6 presses, and 20 hop or skip overs as many times as you can until 12 minutes are up.

You should be able to get each of the sets of 6 reps done unbroken the entire time. You can choose different weights for each weighted movement, if it makes sense and will allow you to hit the goal.

Be sure to keep your chest proud as you lower the weights to the ground in the deadlifts. Practice keeping your ribcage down and your butt squeezed as you press the weights overhead in the press.

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

Bear Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to help strengthen the posterior chain and support the growing belly.

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.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. 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.