Simple SHIFT Warm Up
Squat Warm Up

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Taps, Low Step Ups
10 Lying Leg Lifts
10 Goblet Squats

Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

For this workout you can choose what you would like/have available to you for the 1 min part. We didn't list single unders as an option because they are in the program tomorrow - but you can also go with that. Make sure whatever you choose that you move at a consistent pace for an ENTIRE minute each round.

For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 20 per round or swapping out a dead bug.

For the goblet squats you will hold a weight at your chest with the elbows tucked in. Lift the chest and tighten the belly. Stand with the feet shoulder width apart and the heels down. Reach your butt back and down. Drive the knees out. Keep the chest lifted and back flat. Ideally you will get your butt lower than your knees at the bottom with your heels down, chest up, knees out and without plopping or rounding through the back.

If you are unable to go that low with weight and not collapse - do these unweighted. If you have pain or issues going that low due to past issue or injury you may try a weighted or unweighted squat to a higher target. Still focus on heels down, butt back, knees out, and chest up!

RUN/JOG - To 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. 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.

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. (SEE BIRTHFIT YOUTUBE LIBRARY FOR DEMOS)

LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk