Simple SHIFT Warm Up

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

7 Lying Knee Raises
14 Alternating Step Ups
21 Taps or Single Unders

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds+

The goal for this one is CONSTANT movement for 15 min!

For the lying leg raises you are basically doing a sit up with your legs instead of your upper body. Lie on your back with the knees bent. Raise the knees all of the way up to the chest then lower under control.

For more of a challenge you can try straightening the legs a bit - or al of the way.

If you need to scale back further you can alternate one leg at a time for a total of 7 leg lifts per side.

For the step ups you will choose a height that will challenge you but also that you feel comfortable stepping up and down. When you step make sure you place the whole foot oon the step. Don't allow the working knee to cave in and drive through the heel to stand fully.

Switch feet with each step. So for each set of 14 you end up doing 7 per leg.

For the last part you can choose taps, single unders, lateral line hops, or even a 30 second jog, row, or bike would be fine.

SUPINE TOE TOUCHES/LYING KNEE RAISES - 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

WEIGHTED STEP UPS - 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 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 sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

RUN/JOG - 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.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.