Simple SHIFT Warm Up
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!
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 Jump Overs/Step Ups
10 Goblet Squats
Idea weight for Men: 35-55# Single DB/KB
Idea weight for Women: 12-30# Single KB/DB
Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds +
For this workout you cans actually pick if you want to jump ON something - like a low step or stack of plates - jump OVER something - like a laundry basket or your KB/DB - or do a step up.
If you choose to jump on or over something - make sure that you drive the knees out on the dip and the land! Absorb the landing by bending the knees! Face what you are jumping on or over. Use a 2 foot take off if you can, but you can also build confidence by doing a little skip over type motion if needed.
If you are doing a step up choose something that will challenge you since it's onky 10 at a time. Alternate feet with each step up. So you will end up doing 5 per leg each set. Make sure you put your whole foot on the box and that the knee doesn't cave in!
For the goblet squats you will hold a single KB or DB at the chest with the elbows tucked in! Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly.
Reach the butt back and down. Drive the knees out and focus on keeping your heels and toes down! Keep reaching the butt back and lifting the chest unti you get your butt lower than the knees at the bottom. Do not allow yourself to collapse or roll forward. Do not allow the knees to roll in.
Drive through the heels and press knees out to stand up fully at the top.
If you are unable to get that low without collapsing while holding weight - try it without the weight!
If you have any pain going that low you may choose to squat to a higher target or try holding onto the back of a chair or pole to help you stay in your heels as you go down.
BOX JUMP/JUMP/SKIP OVERS -
This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.