SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

30 Seconds of Farmer Carry
30 Seconds of Dumbbell Squat
-OR- Goblet Squat
30 Seconds of Dumbbell Shoulder Press
30 Seconds of Dumbbell Shoulder Rack Carry

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 Number of Squat and Press Reps ONLY

Goal: 105-160 Reps

Coaches Notes

The way this one works is you'll carry from 0:00-0:30, then from 0:30-1:00, you'll perform as many squats as you can. From 1:00-1:30, you'll perform as many presses as you can then from 1:30-2:00, you'll do a shoulder rack carry. That's one round. Rest 30 seconds then repeat 5 more times, resting 30 seconds between each 2-minute round.

If you complete 8-12 squats and 10-15 presses each round, you'll be on track to hit the goal. Go with weights for both movements that allows you to hit those rep targets - even if that means using a different weight for both!

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.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. 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.