SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: MIMIR

10 Rounds

6 Single Arm Dumbbell Push Press Right
6 Single Arm Dumbbell Push Press Left
6 Low Jump or Jump Over

Suggestions
Men: 25-40# DB/KB
Women: 12-25# DB/KB

Score: Total Time

Goal: 9 - 12 Min

Coaches Notes

This one is pretty straightforward! You'll complete 6 push press on your right arm, then 6 on your left, before moving on to 6 jump or step overs. Repeat 9 more times for a total of 10 rounds.

Choose a weight that you don't really have to break any of the sets of 6 push press. We would love to see you actually jump, so even if you need to lower the height significantly because this is new for you - even if it's only 6" that is great! You may also OF COURSE sub step ups if you aren't ready to or are unable to jump onto or over an object.

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

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.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. 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.