Simple Shift Warm Up

5 Rounds
16 Ring/TRX Rows / Bent Over Rows (Single Arm 8 per side)
10 Overhead Press
90 Second Jog, Row, Bike, Taps, Single Unders, Low Step Ups

Ideal weight for Men: Single 25-45# KB/DB - or pair of lighter dumbbells for overhead press
Ideal weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells for overhead press

Score: Total Time
Goal: 12-17 Min

For this workout you will go through the 16 rows, 10 overhead press, and 90 seconds of movement for 5 rounds total.

If you are doing the TRX/Ring option - just remember that the more parallel your body is to the ground - the more difficult these become. Ring  rows should be challenging and not unbroken. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

For the bent over rows it should be 8 on one side then 8 on the other.

For the shoulder press you can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

For the 90 seconds you will choose either a Jog, Row, Bike, Taps, Single Unders, Low Step Ups. Try to find something that will keep you moving for the full 90 seconds.

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.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.