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!

7 Rounds
7 Ring/TRX Row or Upright Row
14 KB/DB 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 lighter dumbbells

Score: Total Time
Goal: Under 12 Min

NOTES:

For this one there are a bunch of options. For the ring/trx portion you may also choose to do a stretchy band pull down, row with a bar in the rack, or the upright row.

We don't recommend a bent over row here as it will conflict with the deadlift and be way too much bending over - the low back will get too fatigued.

If you are doing a ring/trx type row remember that the more parallel your body is to the ground - the harder these become. Find a position where 7 is challenging and you might have to break them up a bit in the later rounds. Make sure to start with straight arms at the bottom, keep the body in a rigid positionm and pull your chest all of the way to the rings/straps.

If you are doing the upright row you will either hold a single db/kb in both hands or a lighter DB in each hand. Stand tall and pull the shoulders back. Shrug the shoulders and pull the weight up your body - lik you are zipping up your jacket - with your elbows going high and outside. Don't allow the shoulders and elbows to roll forward.

For the deadlifts you may use a single weight between the feet or a dumbbell in each hand outside the feet. Make sure there is a hinge at the hips and the knees are bent. Chest is up and belly is tight. Start with the weight pulled back close to your body. Drive through the heels and lift the chest to stand all of the way up. Squeeze your butt at the top.

Reach the butt back and slide the weight down close to the body to lower! Don't get sloppy!

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!
KB/DB Deadlift -

If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar/db/kb path or postpartum and managing core rehab through practice of proper posture feel free to sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB on plates so you're not straining to reach the ground. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.