SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds

1 Minute of Continuous Movement
12 Kettlebell Overhead Swing

Suggestions
Men: 20-35# DB/KB
Women: 10-26# DB/KB

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

For this one, you'll move for 1 continuous movement and then perform 12 overhead swings. That's one round. Repeat 7 more times for a total of 8 rounds.

Find a steady but uncomfortable pace for the minute of movement. It is OK to choose different movements throughout the workout if you'd like to change it up. Choose a weight for the swings that will allow you to get those 12 reps done in 1-3 sets. Think about pushing your feet into the ground hard and fast to catapult the weight up from the hips. If you feel unsafe swinging overhead, just go as high as you can - even if that's 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.

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.

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.