Simple Shift Warm Up

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
1 Min Jog, Row, Bike, Low Step Ups, Taps
10 Single Arm Bent Over Row Right
10 Single Arm Bent Over Row Left
10 Push Press

Ideal weight for Men: 25-40# KB/DB - and/or - lighter pair of dumbbells
Ideal weight for Women: 12-25# KB/DB - and/or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds

For this workout You will do 1 minute of movement, followed by 10 bent rows on each arm, and 10 push press for 14 minutes.

For the first part you will choose from a jog/run, row, bike, low step ups, or taps. Make sure you pick something where you can move for the full minute.

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. You will perform 10 on each side.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight. You can also perform this with one DB or KB at the chest. See demo video for reference.

Feel free to mix and match your weight for the bent over rows and push press.

PRESS - Focus on the alignment of your pelvis and rib cage. 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.

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.