Simple Shift Warm Up

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Unweighted Step Ups Right
4 Unweighted Step Ups Left
8 Deadlifts

Idea weight for Men: Single 35-55# KB/DB -or- Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- Pair of Light Dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 10 Rounds!!

Gave you guys a push on the goal for today and want to encourage you to try and hold one round per minute if you can!

This one is super simple.

For the step ups you will do 4 on one leg ONLY, then 4 on the other.

Choose a height for the step ups that is challenging but that you are comfortable stepping up and down. This should be higher (ideally) than what you would use if the reps were much higher.

Make sure you place your whole foot on the box or step. Don't allow the working knee to cave in as you stand. Drive through your heel and come to a completely standing position at the top.

For the deadlifts you will either have a single weight between the feet or a dumbbell in each hand held on the outsides of the feet.

Make sure you have your weight in your heels with your chest lifted. The knees should be bent and the butt back. Arms are straight. To stand think about lifting the chest and driving through your heels at the same time. Squeeze the butt at the top. Arms stay long and shoulders back.

To lower back down, reach the butt back, bend the knees, and lower between or to the outsides of the feet. Touch the weigh on the ground at the bottom.

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 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

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!