SHIFT WORKOUT

WARM UP

WORKOUT

5 Rounds

30 Seconds of Dumbbell Deadlift
30 Seconds of Plank Shoulder Taps
30 Seconds of Unweighted 1/4 Get Up, Right
30 Seconds of Unweighted 1/4 Get Up, Left
30 Seconds of Rest

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

Score: Total Number of Reps of All 4 Movements COMBINED

Goal: 210-270 Reps

Coaches Notes

For this workout, you'll perform as many reps as you can of deadlifts from 0:00-0:30, of plank shoulde taps from 0:30-1:00, of 1/4 get ups on your right from 1:00-1:30, and of 1/4 get ups on your left from 1:30-2:00. Rest 2:00-2:30 then start all over again. Do that 5 times total (12 minutes total on a running clock)

Go with a deadlift weight that allows you to accumulate 10-12 reps each round. For the plank shoulder taps, you'll count EVERY tap toward your total. We're aiming for 20-26 per round. Do your best to keep your butt and belly squeezed tight as you perform the taps (even if that means doing these from an elevated surface like a box or bench). Remember the 1/4 get up is more of a rotation than a straight forward sit up!

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

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.

Plank Hold

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 always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.