SHIFT WORKOUT

WARM UP

WORKOUT

3 Rounds

1 Minute of Continuous Movement
15 Dumbbell Hang Power Clean
15 Dumbbell Shoulder Press
1 Minute of Continuous Movement

Rest 1 Minute 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 Time (Including Rest)

Goal: 12-15 Minutes

Coaches Notes

For this one, you'll move for 1 minute, then perform 15 hang power cleans, followed by 15 presses, and then move again for 1 minute. That's one round. Repeat 2 more times, making sure to rest for 1 minute between each round.

Find a smooth and consistent pace on the minutes of continuous movement. Choose a weight for the hang power cleans that allows you to do those reps in 1-2 sets and the presses in 2-3 sets. If that means using different weights for those movements, that's OK. You'll need to finish a round in 3:20-4:20 to hit the goal!

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

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.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.