SHIFT WORKOUT

WARM UP

WORKOUT

3 Rounds

1 Minute of Continuous Movement
12 Kettlebell Overhead Swing

Rest 2 Minutes after 3 Rounds

6 Rounds

30 Seconds of Continuous Movement
8 Kettlebell Eye Level Swing

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

Score: Total Time Including Rest

Goal: 13-17 Minutes

Coaches Notes

The way this one works is you'll move for 1 minute followed by 12 overhead swings. That's one round. Repeat 2 more times then rest for 2 minutes. After that rest, you'll move for 30 seconds followed by 8 eye level swings. That's one round. Repeat 5 more times. Then you're done!

For the Minute of continuous movement, find a relatively comfortable pace that you can sustain for all 3 rounds. When it comes to the 30 Seconds of movement, we want you guys to push a bit harder knowing you'll get "relief" a bit sooner. Take a few deep breaths before moving on to the swings. If swinging overhead in the first part is not working today for whatever reason, simply swing the weight as high as you can - even if that means only to eye level. Focus on keeping your chest proud as the weight travels down and your butt and quads squeezed tight as it travels up.

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.

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.