THURSDAY SHIFT 03/10/2022
SHIFT WORKOUT
WARM UP
WORKOUT
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
10 Kettlebell Eye Level Swing
10 Goblet Squat
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9+ Rounds
Coaches Notes
For this one, you'll rotate back and forth between 10 swings and 10 squats as many times as you can until 10 minutes are up!z
Choose a weight for each of these movements that allows you to get them done in 1-2 sets. If that means, going with a different weight for both, that's perfectly fine. Avoid leaning back at the top of the eye level swing - keep your butt and knees squeezed tight. During the goblet squats, do your best to stay upright as you lower down into the squat.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
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.