4 Rounds
NOT FOR TIME
10 Single Leg Split Squats Right
10 Single Leg Split Squats Left
10 Strict Knee Raise or Strict TTB
20 Single Leg Bridge Ups with 1 Second Pause
(Each Leg, 20 on one side then switch)
1 Min Plank

Idea for weight for Men: 35#+ Dumbbells / 75-95# Bar
Idea for weight for Women: 25# + Dumbbells / 45-65# Bar

Score is dumbbell weight.

For the split squats you will put your back leg up on either a bench, a box, or whatever you can find. No higher than 20" but at least prob 10-12".

Make sure your front foot is out far enough that you can keep your heel down when you are at the bottom. Goal is to keep your torso upright - heel down - and don't allow your knee to cave in. Get your butt below the knee for each rep. Do all 10 on one side before switching sides.

For the strict toes to bar or knee ups - it's just that. Choose a method that allows you to get at least sets of 3-5.

For the single leg bridge ups you will lay on the ground. Raise one leg up and have the other foot planted on the ground with a bent knee. Squeeze the butt up to raise the hips until they are all of the way open. Hold at the top for 1 second before lowering back down.

For the plank - keep the butt down and the abs tight! No sagging. If you need to break you can just accumulate 1 min.

SPLIT SQUATS - 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, lower the height for the back leg. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

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.

SINGLE LEG BRIDGE UPS - If you feel any pressue in your lower back shorten the range of motion and try not to lift your hips as high OR modify to a regular glute bridge with two feet on the ground. PLANK - For the pregnancy mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table-top/all-fours/bear position with knees hovering off the ground. You could also sub a farmer carry hold, overhead plate hold, or any of the Birthfit Functional Progressions (Visit Birthfit Youtube channel for demos!)