SHIFT WORKOUT

WARM UP

WORKOUT

Part 1

5 Rounds (0:00-5:00)

30 Seconds of Dumbbell Hang Power Clean
30 Seconds of Continuous Movement

After 5 Rounds, Rest 1 Minute (5:00-6:00)

Part 2

5 Rounds (6:00-11:00)

30 Seconds of Alternating Unweighted Step Up
30 Seconds of Continuous Movement

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

Score:
Part 1 Hang Power Clean Reps
Part 2 Step Up Reps

Goal:
Part 1: 40-60 Reps
Part 2: 30-50 Reps

Coaches Notes

The way this one works is you'll perform as many hang power cleans as you can from 0:00-0:30, then move continuously from 0:30-1:00. Then go back to the hang power cleans. Keep alternating back and forth until 5 rounds/minutes are up. Rest 1 minute. Then follow the same pattern but with step ups instead of hang power cleans.

You're aiming for 8-12 hang power cleans and 6-10 step ups each round. Go with a weight of the hang power cleans and a height for the step ups that you can pretty much move continuously with for all 30 seconds, each round.

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

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

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.

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.