Full Body Shift Warm Up
Squat Warm Up

This one kind of has 2 parts...
Part 1:
3 Rounds
50 Taps
10 Goblet Squats

After 3 Rounds - Rest 1 Min
Part 2:
4 Rounds
50 Taps
20 Air Squats

Idea Weight for Men: Single 30-55# KB/DB
Idea Weight for Women: Single 12-25# KB/DB

Score: Total Time INCLUDING the 1 Min Rest
Goal: Under 15 Min

For this workout you will do 3 rounds of 50 taps/10 goblet squats.  After the 3 rounds you will rest 1 minute and then do 4 rounds of 50 taps/20 air squats. The goal is to go fast on part 1 and not break as much as possible then rest before the second part.

You will perform 50 taps to a dumbbell, kb, or really any object. You may also sub a 1 minute - jog, bike, row or low step ups!

For the Goblet Squat you will hold the weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to stand!

For the air squat you will perform the same movement as above, but without the weight.

If you have a tendency to collapse at the bottom you may try using a counter balance.  If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target.  Still focus on heels down, knees out, chest up!

If you are not able to use any weight with your squat you can do the following for your workout:

6 rounds
50 Taps
20 Air Squats

***You will skip part 1 and the 1 min rest!

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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.

BACK/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the botttom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball TAPS - To avoid any extra pressure to the pelvic floor sub low, quick step ups, bike, row, farmer carry, sled drag/pull.