The Vault "TRECE" Daily Demo

The Vault "TRECE" Subs and Mods

The Vault "TRECE" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, POSTERIOR CHAIN RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

Street Parking Vault: Dumbbell "TRECE"

30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees
30 Dumbbell Squats
30 Burpees

RX Men: 40# DBs
RX Wome: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Score: Total Time

Goal: 12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

You can definitely partition this movement into a hang power clean then a dumbbell squat.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You may also remove the push up portion of the burpee or even elevate the hands if you need to.

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

Same thing with the squats, belly tight, back flat, chest up, knees out.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

Street Parking Vault: Barbell "TRECE"

30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees

RX Men: 95#
RX Wome: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time

Goal: 12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, flat back, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

You can definitely partition this movement into a hang power clean then a front squat.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You may also remove the push up portion of the burpee or even elevate the hands if you need to.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Same thing with the squats, belly tight, back flat, chest up, knees out! This time the bar is on the back.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

Street Parking Vault: Sandbag "TRECE"

40 Sandbag Hang Squat Cleans
30 Burpees
40 Sandbag Thrusters
30 Burpees
40 Sandbag Back Squats
30 Burpees

**Notice Sandbag Reps are a bit higher as MOST of us have sandbags that are much lighter than our dumbbells/barbells would be loaded. If your sandbag is heavy for you - you can lower to the 30-30-30 as seen in Program A and B.

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

You can definitely partition this movement into a hang power clean then a front squat.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You may also remove the push up portion of the burpee or even elevate the hands if you need to.

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

Same thing with the squats, bag is in the same position. Keep your belly tight, back flat, chest up, knees out!

MAMA MODIFICATIONS

SQUAT CLEAN - 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. If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target squat or shorter range of motion.

GOBLET SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

The Vault "TRECE" Shift Demo

The Vault "TRECE" Shift Subs and Mods

The Vault "TRECE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 13!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the THIRTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - October 3 to receive credit for participating this week!

The 25 Vault workouts for the year will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! The Vault workouts CHANGE in January - with a whole new cycle and new shirt to try and earn!  or more info - check out the Members Only Website!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "TRECE"

6 Rounds

15 KB Swings
8 Burpees
15 Goblet Squats
8 Burpees

Idea weight for Men: Single 25-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Time

Goal: Under 20 Min

For this workout you will cycle through the 15 KB swings, 8 Burpees, 15 Goblet Squats, and 8 Burpees for 6 rounds total.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

You can also use a single DB.

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

SQUAT CLEAN - 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. If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target squat or shorter range of motion.

GOBLET SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

92920

TIP BB POWER SNATCH SEP 29TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HAMSTRINGS
POST: SI JOINT RELEASE, QUADS/IT BAND

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

30 Dumbbell Snatch
400 Meter Run

Rest 1 Min Between Rounds

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Score: SLOWEST Round ONLY

Goal: Under 4 Min (Can you go under 3:30?)

Choose a load on the Snatches you can complete all 30 reps in 1:30 or less. Really push the pace on the run. Usually we give a range of 2:00-2:30 (see below) for 400m but see if you can go sub 2 for this workout!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side.

For the 400m run, you're working with 2:00-2:30 (hopefully faster on this workout). Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

5 Rounds

20 Power Snatch
400 Meter Run

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX+ Women: 65#

**Can also use the sandbag with this version. Keep reps the same and just note it in the comments.

Score: SLOWEST Round ONLY

Goal: Under 4 Min (Can you go under 3:30?)

Choose a load on the Snatches you can complete all 20 reps in 1:30 or less. Really push the pace on the run. Usually we give a range of 2:00-2:30 (see below) for 400m but see if you can go sub 2 for this workout!

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the 400m run, you're working with 2:00-2:30 (hopefully faster on this workout). Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

30 Dumbbell Snatch
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 1 Min Between Rounds

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Can also do this version with the sandbag or barbell options in Program B.

Score: SLOWEST Round ONLY

Goal: Under 4 Min (Can you go under 3:30?)

Choose a load on the Snatches you can complete all 30 reps in 1:30 or less. Really push the pace on the bike/row. Usually we give a range of 2:00-2:30 (see below) for 500m/30 cal but see if you can go sub 2 for this workout!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side.

For the row/bike, you're working with 2:00-2:30. Try to go faster.

Shorten the distance/calories as needed to fit the time window if you need to.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub shoulder height KB SWINGS.

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.

SHIFT 092920

SHIFT TIP_202909

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HAMSTRINGS
POST: SI JOINT RELEASE, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

10 Dumbbell Hang Power Snatch (R)
10 Dumbbell Hang Power Snatch (L)
1 Min Jog/Run, Bike, Row, Taps, Single Unders

Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB

Score: Total Time

Goal: 16 Min or Less

For this workout, you'll do 10 hang power snatches on one arm then 10 reps on the other arm, followed by 1 minute of movement. You'll repeat this cycle for a total of 8 rounds.

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat 9 more times. Switch hands and complete another 10 reps. Both sets of 10 should be completed within a minute!

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

If running or jumping is not an option, you may also sub low step ups.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub shoulder height KB SWINGS.

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.

93020

TIP DEFICIT PUSH UP SEP 30TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

100 Alternating Weighted Step Ups
50 Push Up + Renegade Rows

Every Min on the Min:
10 Dumbbell Hop Overs

RX Men: 40#DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**It is probably pretty unnecessary to go RX+ weight for most of us today. You don't need to be a hero. If anything - scale as needed guys!

Score: Total Time

Goal: 15-22 Min

You don't have to do hop overs in the first minute. At 0:00 start with the step ups. At 1:00 and every minute following, you'll do the hop overs. Make sure that you are hopping with both feet. You can hop laterally or object facing.

Set yourself up to get 10-12 step ups per minute and 6-10 renegade rows per minute.

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

100 Alternating Weighted Step Ups
50 Deficit Push Ups
50 Supine Rows/Strict Pull Ups

Every Min on the Min:
10 Dumbbell/Barbell Hop Overs

RX Men: 75-95# (for the step ups)
RX Women: 55-65# (for the step ups)

**May also use dumbbells or sandbag for the step ups

RX+ Men/Women: Increase Push Up and Supine Row/Pull Up Reps to 75 Each

Score: Total Time

Goal: 15-22 Min

If you don't have a bar to pull up on, change the push ups to deficit push up + taps. We don't recommend bent over rows as a sub today.

You don't have to do hop overs in the first minute. Make sure that you are hopping with both feet. You can hop laterally or object facing.

Set yourself up for 10-12 step ups a minute and 12-15 reps a minute for the other movements.

For the step ups you can have the barbell on your back or front rack. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

For the deficit push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.

Hands should be elevated on 25-45lb plates or DBs.

Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or do regular push-ups without the deficit.

For the supine barbell row, set the bar in the rack so you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Sandbag Version!

100 Alternating Weighted Step Ups
50 Push Up + Drag + Pull (Alternating Hands Each Rep)

Every Min on the Min:
10 Sandbag Hop Overs

Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 15-22 Min

You don't have to do hop overs in the first minute. At 0:00 start with the step ups. At 1:00 and every minute following, you'll do the hop overs. Make sure that you are hopping with both feet. You can hop laterally or object facing.

Set yourself up to be able to do 10-12 step ups per minute and 8-10 push up + drag & pulls per minute.

So for this instead of the drag across do a push up into a drag and pull. Same hand for the drag and pull. Alternate hands for each new rep. Make sure you spell that out.

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.

You could also use dumbbells, held at the shoulders.

Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

The sandbag drag and pull starts in a plank position over your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

MAMA MODIFICATIONS

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 Lunge + Lunge + Air Squat, Goblet/DB Squat

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

RENEGADE ROW - If you're straining to breathe or brace or if you're coning in the plank position or when you pull in the row, you can modify the rows to your knees or sub shoulder taps. You can also separate the movement and do all of your push ups first and then all of your bent over rows. You could also Sub a Bear Pose Dumbbell Drag!

HOP/JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

SHIFT 093020

SHIFT TIP_203009

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)

20 Alternating Unweighted Step Ups
10 Push Up + Taps
10 DB/KB Hop Overs

No weight needed today except for a DB/KB to hop over!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one you'll perform 20 step ups, followed by 10 push up + taps and 10 hop overs until 15 minutes are over!

The step ups should be alternating and unweighted. 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 20 you will do 10 per leg.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

For the DB/KB hop over you will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip or step over.

MAMA MODIFICATIONS

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 Lunge + Lunge + Air Squat, Goblet/DB Squat

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

RENEGADE ROW - If you're straining to breathe or brace or if you're coning in the plank position or when you pull in the row, you can modify the rows to your knees or sub shoulder taps. You can also separate the movement and do all of your push ups first and then all of your bent over rows. You could also Sub a Bear Pose Dumbbell Drag!

HOP/JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

10120

TIP DB DEADLIFT OCT 1ST 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HAMSTRINGS, SHOULDER FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Alternating Tabata Dumbbell Deadlift / Dumbbell Strict Press

For 10 Min You Will Go 20 Seconds on / 10 Seconds Off Alternating Movements:

So it will look like:

20 Seconds Max Reps Dumbbell Deadlifts

Rest 10 Seconds

20 Seconds Max Reps Dumbbell Strict Press

Rest 10 Seconds

RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells

RX+ Option: Alternating Single Leg Dumbbell Deadlifts

Score: Total Reps from All Work Intervals Combined

Goal: Good Movement!

So you will do deadlifts for 20 seconds, then rest for 10. Then shoulder presses for 20 seconds, then rest for 10. That will be how every minute goes for 10 minutes.

At 0:00 - Deadlifts
At 0:20 - Rest
At 0:30 - Presses
At 0:50 - Rest
At 1:00 - Deadlifts
... and so on.

You end up doing each movement 10 times.

GOOD FORM IS ESSENTIAL ON THIS ONE FOLKS! Do not get sloppy just because you want to go faster.

Challenge yourself with the single leg deadlift variation if you feel stable enough to make it happen.

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

You may choose to use lighter dumbbells for the strict shoulder press or even just drop down to a single dumbbell held in both hands! This movement will get hard QUICKLY!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

Part 1:

Every 30 Seconds for 5 Min:

5 Heavy Deadlifts

Rest 3 Min After Part 1 Before Part 2 (Where you will change your weight)

Score: Weight Used

Goal: Good Movement and Unbroken Sets

Warm up with at least a few sets of lighter deadlifts, gradually increasing the load as you approach your working weight.

You are doing 50 deadlifts in 5 minutes so this is definitely not a 5 rep max!

This should be 50-60% of your 1RM if you have that info. Otherwise, choose a load that you could do at least 15 reps with if you had to.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

Part 2:

Every 30 Seconds for 5 Min:

5 Strict Press

Score: Weight Used

Goal: Good Movement and Unbroken Sets

Choose a load on this one that is closer to 50% of 1RM or something that you could do 20 reps unbroken if you had to. The shoulders fatigue quickly and we don't want you to go to failure or get sloppy with your form.

Sets don't have to be unbroken but should be the goal.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 100120

SHIFT TIP_200110

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HAMSTRINGS, SHOULDER FLOW

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

PART 1

EMOM 5 Min:
(Every Minute On the Minute for 5 Min)

12 DB/KB Deadlifts

---

Rest 1 full minute before starting PART 2

---

PART 2

EMOM 5 Min:
(Every Minute On the Minute for 5 Min)

12 Overhead Presses

---

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Reps from Both EMOMs

Goal: 120 Reps (60 Reps per EMOM)

The way this one works is when the clock starts, you'll perform 12 deadlifts then rest the remainder of the minute. When the next minute starts, you'll do another 12 deadlifts. Repeat this cycle until 5 minutes are up then rest for 1 full minute (5:00-6:00). Then follow the same pattern but with 12 overhead presses.

Shoot for 15-30 sec rest in each minute. You do not need to use the same weight for the deadlifts and the presses but try to find weights that will challenge you to get the work done in a minute!

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

10220

TIP DB DEVIL PRESS OCT 2ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 7 Rounds (14 Min)

6 Devil Press
8 Toes to Bar
Max Reps Air Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 8 Devil Press + 10 Toes to Bar

Score: Total Air Squat Reps ONLY

Goal: 105-175 Reps+

**ONLY go up to RX+ if you can get at least 20-25 Air Squat Reps + Each Time with Those Reps

The goal is 15-25 air squats each time each round. That means you want to set yourself up to complete the devil presses and toes to bar in about a minute.

No barbell option today so if you don't have dumbbells you can do plate burpees. Increase the reps to 8 for RX or 10 for RX+.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches, weighted or regular sit-ups if you need to!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up
Snatch Warm Up

WORKOUT

Every 2 Min for 7 Rounds (14 Min)

6 Sandbag Burpee
8 Toes to Bar / Supine Sandbag Toe Touches
Max Reps Air Squats

Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: 8 Sandbag Burpee to Overhead + 10 Toes to Bar/Supine Sandbag Toe Touches

Score: Total Air Squat Reps ONLY

Goal: 105-175 Reps+

**ONLY go up to RX+ if you can get at least 20-25 Air Squat Reps + Each Time with Those Reps

The goal is 15-25 air squats each time each round. That means you want to set yourself up to complete the sandbag burpees and toes to bar in about a minute.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, go with sandbag toe touches.

Or, modify to V-Ups, Knee-Ups, weighted or regular sit-ups if you need to!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 7 Rounds (14 Min)

6 Devil Press
3 Bar/Ring Muscle Ups
Max Reps Air Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 8 Devil Press + 4 Bar/Ring Muscle Ups

Score: Total Air Squat Reps ONLY

Goal: 105-175 Reps+

**ONLY go up to RX+ if you can get at least 20-25 Air Squat Reps + Each Time with Those Reps

The goal is 15-25 air squats each time each round. That means you want to set yourself up to complete the muscle ups and toes to bar in about a minute.

Reduce the muscle up reps to two id you need to or check out some of the modifications below.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups 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: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 100220

SHIFT TIP_200210

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps As Possible in 12 Min)

6 Burpees
12 Sit Ups
18 Air Squats

No weight needed today!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4+ Rounds

For this workout, you'll complete 6 burpees, 12 sit ups, and 18 air squats then continue cycling through those three movements until 12 minutes are up!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug, slam balls, or an eye level KB Swing.

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups 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: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

10320

TIP OH CARRY OCT 3RD 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: QUADS/IT BAND, COOL DOWN FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Jump Rope Warm Up
Total Body Dumbbell Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

100 Meter Overhead Carry Right Arm
100 Meter Overhead Carry Left Arm
25 KB/DB Swings
200 Meter Run / 50 Double Unders

RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB

RX+ Men/Women: Wear a Weight Vest

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

To hit the goal you'll need to set a pace for 3:00-4:30 per round. The carry should take no more than 2 minutes. This gives you about a minute each for the swings and run or double unders. Choose a load on the swings you can complete all 25 reps in at most 3 sets.

For the overhead carry, hold one dumbbell overhead with the arm locked out and bicep by the ear. Keep your belly tight and chest up. Avoid sinking into one side of your body. At the 100m mark, switch hands and walk back with the dumbbell overhead in the other hand.

If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

Or you can choose to do double unders.

Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, mountain climbers or double rep single unders.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Jump Rope Warm Up
Total Body Dumbbell Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

200 Meter Plate Overhead Carry
25 KB/DB Swings
200 Meter Run / 50 Double Unders

RX Men: 45# Plate - 40-50# KB/DB
RX Women: 25# Plate - 25-35# KB/DB

RX+ Men/Women: Wear a Weight Vest

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

To hit the goal you'll need to set a pace for 3:00-4:30 per round. The carry should take no more than 2 minutes. This gives you about a minute each for the swings and run or double unders. Choose a load on the swings you can complete all 25 reps in at most 3 sets.

For the overhead carry, hold a plate overhead with the arms locked out and biceps by the ear. Keep your belly tight and chest up. Avoid arching your back. If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups. You could also sub with a bear hug plate carry.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

Or you can choose to do double unders.

Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, mountain climbers or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

100 Meter Overhead Carry Right Arm
100 Meter Overhead Carry Left Arm
25 KB/DB Swings
Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)

RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB

RX+ Men/Women: Wear a Weight Vest

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

To hit the goal you'll need to set a pace for 3:00-4:30 per round. The carry should take no more than 2 minutes. This gives you about a minute each for the swings and bike/row. Choose a load on the swings you can complete all 25 reps in at most 3 sets.

For the overhead carry, hold one dumbbell overhead with the arm locked out and bicep by the ear. Keep your belly tight and chest up. Avoid sinking into one side of your body. At the 100m mark, switch hands and walk back with the dumbbell overhead in the other hand.

If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Jump Rope Warm Up
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

100 Meter Overhead Carry Right Arm (Each/Together)
100 Meter Overhead Carry Left Arm (Each/Together)

then

Partner 1: 25 KB/DB Swings
Partner 2: 200 Meter Run / 50 Double Unders

then

Partner 1: 200 Meter Run/50 Double Unders
Partner 2: 25 KB/DB Swings

ALL of that is 1 Round. Complete as Many Rounds as Possible in 20 Min.

RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB

RX+ Men/Women: Wear a Weight Vest

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

To hit the goal you'll need to set a pace for 3:30-5:00 per round.

Remember you and your partner do the carries at the same time. Then you do swings while your partner runs or does double unders. Once you've both finished, switch and complete the other movement before heading back out on the next carry together.

The carry should take no more than 2 minutes. This gives you about a minute each for the swings and run or double unders. Choose a load on the swings you can complete all 25 reps in at most 3 sets.

For the overhead carry, hold one dumbbell overhead with the arm locked out and bicep by the ear. Keep your belly tight and chest up. Avoid sinking into one side of your body. At the 100m mark, switch hands and walk back with the dumbbell overhead in the other hand.

If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

Or you can choose to do double unders.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, mountain climbers or double rep single unders.

MAMA MODIFICATIONS

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

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.

1042020

TIP WORKOUT OCT 4TH 2020

Jeb turned 40 on Friday!!! This workout was created last year specifically for him with his favorite movements! As most birthday workouts go - it's a doozy. Make sure you choose appropriate weights etc and read the description to get the right stimulus!

If you are new to this type of training, or you have taken more than 2 weeks off - you may choose to either lower the reps or perform only 1 round today!

If you want to swap other programming out for this one some good options would be to swap out Oct 1 or Oct 6 - as they have similar movements!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds

40 DB Deadlifts
10 DB Facing Burpees
40 DB Hang Power Cleans
10 DB Facing Burpees
40 DB Front Squats
10 DB Facing Burpees

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Score: Total Time

Goal: Under 25 Min

Cut off: 30 Min

Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

For these Burpees start standing, facing your DBs. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press back up. Jump or step the feet in. Jump over the DBs to complete the rep.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms. Hands are just outside of the legs and feet are under hips. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For these squats, make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back.

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.

Lead with your chest with elbows high and stand all the way up.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds

40 Deadlifts
10 Bar Facing Burpees
40 Hang Power Cleans
10 Bar Facing Burpees
40 Front Squats
10 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time

Goal: Under 25 Min

Cut Off: 30 Min

Remember it's TWO rounds so you may want to break up the reps early into small sets!

Set up for the deadlift with the bar close to your shin, feet under hips, chest up, belly tight and FLAT BACK.

To lift, drive your heels down and keep your chest up. Arms stay straight as you keep the bar close to the body. Keep the chest up and belly tight. Stand all the way up at the top. Squeeze the butt. Don't lean back.

To lower - send your butt back and slide the bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Once past the knees, re-bend them and bring the bar back to the starting position under control.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

For the squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep your chest up and belly tight!

Send your butt back and down keeping elbows high and chest up as you descend. Drive your knees out and keep heels down throughout. Keep your back straight as you lower your butt below the knees.

To stand, lead with your chest, keeping the bar on your shoulders, elbows high. Stand up all the way.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds

40 Sandbag Slams
10 Sandbag Facing Burpees
40 Sandbag Hang Power Cleans
10 Sandbag Facing Burpees
40 Sandbag Front Squats
10 Sandbag Facing Burpees

Idea weights for sandbags:
Men: 50-65#
Women: 30-45#

Score: Total Time

Goal: Under 25 Min

Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

The hang power clean starts at the top of a deadlift. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

SHIFT 100420

SHIFT TIP_200410

Jeb's Birthday was Oct 2!! This is the SHIFT version of his birthday workout!

Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP

10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees

Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 3 Rounds +

This is the SHIFT version of Jeb's birthday workout!! Help us celebrate!

For the deadlifts you can choose either a single kb/db in between the feet OR you can use a lighter pair of dumbbells on the outsides of the feet.

Either way - you should have your heels down, knees bent slightly, butt back, arms straight, weight close, and chest lifted. Lift the weight by digging the heels into the ground and lifting the chest. Stand all of the way up. Keep the arms straight and shoulders pulled back.

To lower the weight reach the butt back, keep the chest lifted, and bend the knees slightly.

For the burpees in this workout you may choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees. Challenge yourself but keep the goal in mind! The 4 reps should not take any more than 30 seconds.

For the upright rows you can either use a single weight in both hands or a light db in each hand. You will start fully standing with the weight at the waist and arms long. Pull the shoulders back and down. Shrug the shoulders up and pull the weight up the body with the elbows going high and outside (like you are zipping up your jacket). Lower back down to the waist to finish.

For the goblet squats you will hold the single weight at the chest or a dumbbell at each shoulder. Feet are shoulder width apart. Heels down. Reach butt back and down. Keep chest up and drive knees out. Get butt lower than knees at the bottom with heels down and chest up. Drive through heels and lift chest to stand.

If you need to - lower or drop the weight all together. If you have pain in the bottom position you can try an assisted squat or squat to a higher target.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.