SHIFT WORKOUT

WARM UP

WORKOUT

5 Rounds

1 Minute of Air Squats
1 Minute of Dumbbell Shoulder Presses
1 Minute of Low Box Jumps or Low Jump Overs

Suggested Weight Ranges
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Reps

Goal: 225-300 Reps

Coaches Notes

For this one, you'll complete as many squats as you can in 1 minute, then as many presses as you can in the next minute, then as many jumps as you can in the third minute. That's one round. You'll repeat for another 4 rounds. The total time of this workout is 15 minutes.

You're aiming to complete 45-60 reps each round. That's 15-20 reps per movement. There's no built in rest time so you'll need to monitor your pace and your breaks to make sure you can complete a consistent number of reps through the entire workout.

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

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.