SHIFT WORKOUT

WARM UP

WORKOUT

10 Rounds

6 Low Jumps
-OR- Low Jump Overs
6 Dumbbell Press

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

Score: Total Time

Goal: 6-9 Minutes

Coaches Notes

This one is pretty straightforward. You'll perform 6 jumps and then 6 presses. That's one round. Repeat 9 more times for a total of 10 rounds.

In order to hit the goal, you'll need to complete one round every 0:35-0:55. That should be doable if you choose a height for the jump or jump overs that you're confident with. You shouldn't be hesitating to perform these jumps. Go with a weight on the presses that you can do unbroken early on. It's OK if in the last few rounds, you need to break those up once.

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

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. 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.

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.