MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CHEST OPENER, POSTERIOR CHAIN RELEASE

SHIFT UPPER BODY WARM UP

8 Rounds (16 Minutes Total)

30 seconds of Push Up + Taps
30 seconds of DB/KB Bent Over Rows
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
30 seconds of Rest

*Every 5 seconds of the Jog/Run (or whichever movement you choose) will count as 1 rep toward your score!

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total # of Reps from all 3 movements and all 8 rounds!

Goal: 120-180 Reps

COACHES NOTES
The way this one works is you'll perform as many push up + taps as you can in 30 seconds. Then you'll move onto as many bent over rows as you can in the next 30 seconds. Then you'll choose one of the listed movement to move through for as much of the next 30-second window as you can. Finally, you'll rest 30 seconds before beginning the next round.

You're aiming to work for at least 20 seconds in each time window. We recommend giving yourself 5-10 seconds to rest and transition from movement to movement (except for the jog/run since you get to rest after that one!) Shoot for 4-6 reps of the push up + taps and 7-11 of the bent over rows every round!

PUSH UP + TAPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Taps
Elevated Push Up + Taps

BENT OVER ROW
Start standing with the dumbbells at your sides. Set up by lowering the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single DB Bent Over Row
Single Arm DB Bent Over Row (Switch sides every round)

30 SECONDS OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until the 30-second window is complete. You may change which movement you pick from round to round.

The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!

For every 5 seconds that you move is 1 rep toward your score! So if you move the entire 30 seconds, that's 6 reps!

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.