Simple SHIFT Warm Up

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 Alternating Bodyweight Lunges
7 KB/DB Swings
6 Sit Ups

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

Score: Total Rounds + Any Additional Reps
Goal: 8 Rounds +

For the lunges we recommend reverse lunges - which means you will step backward - but if that doesn't work for you it is ok to switch to forward stepping or even walking lunges.

We like the reverse lunge because the working leg stays planted and this usually will lead to more heel drive, glute and hamstring use! Try it!

Take a long enough step backward that your back knee LIGHTLY touches the ground with the front heel still down. Make sure the knee doesn't cave in. Drive through the heel to stand up.

You will alternate feet with each lunge. So for each set of 8 you end up doing 4 per side.

If you are unable to do a FULL lunge you may shorten it slightly or doing a step up is a great sub.

For the swings you will hold the weight with both hands at the waist. Hinge forward at the hips and allow a slight bend of the knee. Pull the weight through the legs and keep the chest up (no round back) and belly tight! Stand up hard and fast to help make the bell weightless as you guide it to eye level with your upper body.

Arms stay pretty straight. Belly tight. Heels down.

Allow gravity to bring the weight back down, but don't let it pull YOU forward. Keep the belly tight and the heels down!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. If you are unable to come all of the way up without assistance you may try using a small pull on a band or towel. Do not YANK yourself up and down if you do this. These should be slow and controlled.

If you are unable to do sit ups at this time some other great alternatives are deadbugs or slam balls!

Make sure if you are a pregnant or recently postpartum mama that you check out the Mama Modifications on Members-Only and join the Street Parking Pregnant/Postpartum FB Group!

FRONT RACK/ ALTERNATING 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 hold the weight in the front rack or by your side like a farmer carry. 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.

WEIGHTED SIT UPS/SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position of the swing a little too tight for comfort, you can sub a single arm swing!