TUESDAY SHIFT 05/24/2022
SHIFT WORKOUT
WARM UP
WORKOUT
4 Rounds
12 Dumbbell Squat + Press
1 Minute of Continuous Movement
6 Dumbbell Squat + Press
30 Seconds of Continuous Movement
Rest 1 Minute Between Rounds
Suggestions
Men: 35-55# KB/DB OR 20-30# DBs
Women: 15-35# KB/DB OR 10-15# DBs
Score: Total Time (Including Rest)
Goal: 12-15 Minutes
Coaches Notes
For this one, you'll perform 12 squat + press, move for 1 minute, then 6 squat + press, then move for 30 seconds. That's one round. Repeat 3 more times for a total of 4, resting for 1 minute between each.
Choose a weight for the squat + press that you can go unbroken with for both the set of 12 and 6. If you need to break up the 12 once in the last round or two, that's OK! Try to push yourself during the minute and 30 seconds of continuous movement since you get a nice minute rest between rounds!
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.
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.