PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
7 Toes to Bar
7 Push Ups
7 Pull Ups
7 Push Ups

Score: Total Rounds + Any additional reps
Goal: 9 Rounds +

For the toes to bar, you may sub, knees up from hanging position. You may also sub v-ups or regular sit ups. Choose an option that allows you to pretty much do unbroken sets.

Push ups are push ups. Keep the belly tight (no snaking). Touch the chest and thighs at the bottom and lock out completely at the top. Go to the knees if you need to in order to keep moving. These will add up.

Pull Ups may be kipping, strict (may lower number if that is what you want to do), jumping, ring/trx or bar row, or you may sub a bent over row with dumbbells or a barbell (choose a weight you can do unbroken). You could also even sub KB swings if you don't have a bar to do pull ups on. Choose a method that you can do these in 1-2 sets max.

For either the toes to bar or pull ups. If you want to do a non scaled version but can still only get like 2 at a time - lower the number to 4-5 for this workout!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

Glory Days Option!!!

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
7 Toes to Bar
7 Push Ups
2-3 Muscle Ups or Bar Muscle Ups
7 Push Ups

Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For the toes to bar, you may sub, knees up from hanging position. You may also sub v-ups or regular sit ups. Choose an option that allows you to pretty much do unbroken sets.

Push ups are push ups. Keep the belly tight (no snaking). Touch the chest and thighs at the bottom and lock out completely at the top. Go to the knees if you need to in order to keep moving. These will add up.

This is a great workout to practice muscle ups or bar muscle ups! Lower the number to 1-2 if these will be in singles!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. (Search Birthfit Youtube library for demos)

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

MONDAY 09/30/2019