Simple Shift Warm Up

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 DB/KB Hang Power Cleans
12 Alternating Unweighted Step Ups
1 Min Jog, Bike, Row, Taps, Skip Overs, Single Unders

Idea weight for Men: Pair of 20-30# Dumbbells - or - Heavier Single DB/KB
Idea weight for Women: Pair of 10-20# Dumbbells - or - Heavier Single DB/KB

Score: Total Completed Rounds + any Additional Reps
Goal: 5-8 Rounds

For this workout, you'll do 10 hang power cleans, 12 step-ups, and 1 minute of movement until 12 minutes are up!

For the dumbbell hang power clean, you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

You can also do these with a single DB by holding one head of the dumbbell in each hand or with a single KB by holding the handle with both hands.

For the step ups you will choose a height that will challenge you, but that you feel comfortable  stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 12 you will do 6 per leg.

You may sub lunges for step ups!

For the last part you will choose from a jog/run, bike, row, taps, skip overs, or single unders (jump rope).

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

DB 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 lighter weight, 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

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.