4 Rounds
(Not for Time)
15 Slow Negative - No Touch Stiff Legged Deadlifts
10 Pause Split Squat Right
10 Pause Split Squat Left
30 Second L (or Tuck) Hang
20 Weighted Sit Ups

RX: Something that burns but you can do unbroken.

Guys try 95# + for Deads and same on your back or 40# DBs + for Split Squats
Girls try 65# + for Deads and same on your back or 25# + DBS for Split Squats

For the slow negative no touch stiff legged deadlifts - you will start with the bar off of the ground, but below the knees. You need to keep the back flat and chest up, but you want the least bend in the knee possible for this movement (a slight bend is good - not fully locked out).

You will squeeze the butt to stand up at a normal pace, but when lowering back down you will do it on a 3 count - a slow 3 count. You will lower to below the knee, but not all of the way to the ground.

For the split squat the back leg will be slightly elevated - just 8-12" is fine. You will need either place the bar on the back or hold dumbbells in each hand. You will make sure the front foot is what is loaded with the heel down. You will lunge/squat down until the butt is below the knee on the front leg. You will hold at the bottom for a 3 count before standing back up. Do all 10 on one side before going into the other!

For the L Hang you will hang from the pull up bar and keep the legs as straight as possible as you hold them out in front of you (in an L). If you need to bend them slightly that is ok. If you need to completely tuck them in - that is ok too! Find something you can hold for the whole 30 seconds.

For the weighted sit ups you may pick your weight! Probably between 10-20#. Touch the weight on the ground behind you and raise it over your head at the top.

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning

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 good for 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!).

L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

WEIGHTED 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 less weight or 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.