SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds

4 Dumbbell 1/4 Get Up, Right
4 Dumbbell 1/4 Get Up, Left
10 Dumbbell Deadlift
8 Push Up + Taps

Suggestions
1/4 Get Up
Men: 15-25# DB/KB
Women: 5-15# DB/KB

Deadlift
Men: 35-55# KB OR 20-30# DBs
Women: 15-35# KB OR 10-15# DBs

Score: Total Time

Goal: 14-18 Minutes

Coaches Notes
For this workout, you'll perform 4 quarter (1/4) get ups on both sides, then 10 deadlifts, and 8 push up + taps. That's one round. Repeat 7 more times for a total of 8.

The 1/4 get up is a great way to improve core strength and shoulder stability. Think of it as more of a rotation than as a straight-forward sit up. You're going to rotate onto the forearm opposite of the one holding the weight. Keep the weighted arm near your ear as you "get up" - don't let your arm fall forward. It helps to keep your eye on the weight the entire time. Once you've rolled onto the forearm, you'll lie back down. Your weighted arm should be extended the entire time. If performing this movement with a weight is deeming unsafe, go unweighted or with an empty water bottle.

Choose a weight for the deadlifts that allows you to get the 10 reps done unbroken or with only one break. Find a customization (if necessary) for the push up + taps that allows you to finish those in 45 seconds or less.

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

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

Single Leg Deadlift

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. Some other options for customizing are Sumo Stance Deadlift, Split Stance RDL, Single Leg Glute Bridge, or Single Leg Box Squat for more support. If you’re having a hard time with the balance feel free to shorten the range of motion or hold on to something for extra assistance and support.

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.

Push Up/Push Up Taps

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. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.