SHIFT WORKOUT

WARM UP

WORKOUT

5 Rounds

30 Seconds of Single Unders
- OR - Toe Taps
30 Seconds of Dumbbell Deadlift
30 Seconds of Dumbbell Hang Power Clean

Rest 30 Seconds between Rounds

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

Score: Total Number of Reps from All 3 Movements and All 5 Rounds COMBINED

Goal: 200-335 Reps

Coaches Notes
For this one, you'll perform single unders or taps from 0:00-0:30, then from 0:30-1:00 you'll perform deadlifts, and from 1:00-1:30, you'll do hang power cleans. Rest from 1:30-2:00. Continue following that pattern until 5 rounds are complete.

You're aiming for 25-45 single unders/taps, 7-10 deadlifts, and 8-12 hang power cleans each round. Choose a weight on the deadlifts that you can perform 5-8 reps of at a time. For the hang power cleans, you should be able to knock out 7-10 at a time. If that means choosing different weights for those movements, that's OK! Keep any breaks you take short considering your only have a 30-second window to accumulate reps.

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

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.

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.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.