SHIFT WORKOUT

WARM UP

WORKOUT

20 Lying Leg Lifts

Then:

6 Rounds
8 Burpee
30 Seconds Farmer Carry

After 6 Rounds:

20 Lying Leg Lifts

Suggestions
Men: 35-55# DBs/KBs
Women: 20-35# DBs/KBs

Score: Total Time

Goal: 10-14 Minutes

Coaches Notes

For this one, you'll complete 20 leg lifts then move on to perform 6 rounds of 8 burpees followed by 30 seconds of a Farmer Carry. Once you've completed your sixth round of 8+30 seconds, you'll do another 20 leg lifts, then you're done!

Choose a burpee variation that allows you to get 8 reps done in 0:45-1:00. It's OK to go with heavier weights than you typically do in workouts because you're only using them for the carry - and you'd be surprised how strong you are when it comes to carries! For the lying leg lifts, consider breaking those up early into maybe 5-10 reps at a time with a little break in between.

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

Toes to Bar

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. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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.

Lying Leg Lifts

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. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, or using your hands to hold on to somthing for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.