Running Warm Up

In 50' Sections:
Up & Overs
Samson lunge
High knees
Toes in walk
Toes out walk
High skips

Simple SHIFT Warm Up
3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!


8 Rounds
1 Min Jog, Bike, Row, Mountain Climbers, Single Unders
1 Min Step Ups
1 Min Rest
(The whole thing should take 24 Min)
No weight needed today!!

Score: Total Reps of Step Ups ONLY
Goal: Choose a height that is challenging but allows you to get 12+ Step Ups each time!


This one can literally be done ANYWHERE! As long as you can find a random coffee table, bench, or ottoman to step on - you've got your workout!

You may choose what you want to do for the first part. So you can jog, bike, row - or do mtn climbers or jump rope!

Make sure you move for the full minute at an uncomfortable but sustainable pace!

For the step ups make sure that you are comfortable with stepping up and down. Alternate feet with each step.

Make sure you place your whole foot on the step and drive through the heel to stand completely on top. Don't allow the working knee to cave in as you stand.

If you absolutely have nothing to step up on you can sub single leg deadlifts or lunges!



To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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.
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to