Simple Shift Warm up

10 Rounds
2-3 Inchworms
10 Alternating Lunges

THAT'S IT!!

Score: Total Time
Goal: Under 12 Min

Super simple one for your Friday today guys!

You can choose between 2-3 inchworms, or even lower to 1 if you need to!

For an inchworm you will start standing. Place your hands on the ground in front of you. Walk them away from your body until you end in the top of a push up/plank position. Perform a push up. Keep the belly tight and go to your knees if you need to. Make sure the elbows don't flare out but stay in closer to the body. After you press back up, walk your hands back to your feet and stand completely.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges! Make sure you take a long enough step each time that your back knee touches gently, with your front heel still down. Drive thorugh your heel to stand completely between reps. Alternate feet with each lunge. So for each set of 10 you will do 5 per leg.

If step ups cause irritation or pain from former issues/injuries you could do single leg toe touches (like a single leg deadlift with no weight) or even step ups.

HALF UP - HALF DOWN LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can try hold the weight in the front rack or by your side like a farmer carry if that allows you to manage your posture and the pressure or any coning in your belly. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.