SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

30 Seconds Dumbbell Farmer Carry
1 Minute Continuous Movement
12 Dumbbell Deadlift

Rest 30 Seconds between Rounds

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

Score: Total Time (Including Rest)

Goal: 15-18 Minutes

Coaches Notes

So you'll carry for 30 seconds (15 seconds out and 15 seconds back), then move continuously for 1 minute, then perform 12 deadlifts. That's one round. Repeat 5 more times making sure to rest 30 seconds between each round!

Challenge yourself on the weight that you use for the carry. If you only have access to one heavy DB/KB, you can do a suitcase carry and simply switch arms each round. Find a steady but uncomfortable pace on the continuous movement. The weight you go with for the deadlifts should allow for you to knock out 6-9 reps at a time. We aren't expecting those to be done unbroken so if you want to go a little heavier than you typically do, that's cool! Just be sure you're still moving well - keeping your back flat and belly braced.

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

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

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/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.