Posts tagged 2021week08
MONDAY 02/15/2021
MONDAY 02/15/2021

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 18 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): B&G
POST(best after the main workout): POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SI JOINT RELEASE, SCIATICA/PIRIFORMIS

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

Dumbbell "IRIS"

Every 4 Minutes for 6 Rounds
(24 Minutes Total)

100 Meter Farmer Carry
10 DB Step Up Over
200 Meter Run

Rest remainder of 4 minutes each time

Suggested Weight Men: 40-55# DBs/KBs
Suggested Weight Women: 25-35# DBs/KBs

Idea Box Height Men: 22-24"
Idea Box Height Women: 18-20"

Extra Challenge Men/Women: Every 3 Minutes for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
1 Minute Farmer March
1 Minute of Low Farmer Step Ups (2 Stacked Plates)

DB STEP UP OVER
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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Farmer Lunges
Unweighted Step Up Overs

RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 Minute of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM B

PROGRAM B

WARM UP
SANDBAG LOWER BODY WARM UP
RUNNING WARM UP

WORKOUT

Plate/Sandbag "IRIS"

Every 4 Minutes for 6 Rounds
(24 Min Total)

100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
200 Meter Run

Rest remainder of 4 min each time

Suggested Weight Men: 45# Plate / 50-70# Sandbag
Suggested Weight Women: 25-35# Plate / 25-45# Sandbag

Idea Box Height Men: 22-24"
Idea Box Height Women: 18-20"

*You could also use a loaded bar in the back rack for Barbell Step Ups (NOT Over)

Sugested Weight Men: 75-95#
Suggest Weight Women 55-65#

Extra Challenge Men/Women: Every 3 Minutes for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your core stamina for as long as possible, especially because the step up over will be demanding on the core, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the object (plate or sandbag) down on top of the box, shake it out, then get back to it.

PLATE/SANDBAG HUG CARRY
Hold the plate or sandbag against your chest with your arms wrapped around. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.

CUSTOMIZATIONS
1 Minute Object Hug March
1 Minute of Low Object Hug Step Ups (2 Stacked Plates)

PLATE HUG/SANDBAG STEP UP OVER
You can hug a plate at your chest - OR - hold a sandbag on one shoulder or aross your back. 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Object Hug Lunges
Unweighted Step Up Overs

RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 Minute of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

Row/Bike "IRIS"

Every 4 Minutes for 6 Rounds
(24 Min Total)

100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women

Rest remainder of 4 min each time

Suggested Weight Men: 40-55# DBs/KBs
Suggested Weight Women: 25-35# DBs/KBs

Idea Box Height Men: 22-24"
Idea Box Height Women: 18-20"

Extra Challenge Men/Women: Every 3 Minutes for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES

Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it. If you choose the rowing option, keep a loose grip on the handle and concentrate on driving through the legs for each stroke - again, to preserve your grip.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
1 Minute Farmer March
1 Minute of Low Farmer Step Ups (2 Stacked Plates)

DB STEP UP OVER
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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Farmer Lunges
Unweighted Step Up Overs

BIKE/ROW
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Lower distance
Reduce calories

MAMA MODIFICATIONS

Step Up

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

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

Mountain Climbers

If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

Akeiko Dela CruzMonday, 2021week08
TUESDAY 02/16/2021
TUESDAY 02/16/2021

This one is a THROWBACK to a similar workout we did in 2017! #blamejulian

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

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: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HIPS 2.0

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

30 Unbroken DB Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

Suggested Weights:
Men: 40# DBs / 40-55# KB/DB Swings
Women: 25# DBs / 25-35# DB/DB Swings

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 Minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

Remember you can also customize to a single dumbbell thruster if you only have one pair and 30 reps is going to be really broken up.

THRUSTERS
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.

CUSTOMIZATIONS
Lighter weight
Single Dumbbell Thrusters

KB/DB SWINGS
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, 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 (keeping the belly tight) guide the weight 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!

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

30 Unbroken Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

Suggested Weights:
Men: 75# Bar / 40-55# KB/DB
Women: 55# Thrusters / 25-35# KB/DB

Extra Challenge:
Men: 95# Thrusters
Women: 65# Thrusters

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

THRUSTERS
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 with the bar on the shoulders and 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.

CUSTOMIZATIONS
Lighter weight

KB/DB SWINGS
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, 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 (keeping the belly tight) guide the weight 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!

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

30 Unbroken Sandbag Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

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

KB/DB Swing:
Men: 40-55#
Women: 25-35#

Total Time (including additional burpees if you got some)

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load (if possible) you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

If you are working with a really heavy bag and can't adjust the weight, consider lowering the thruster reps to something that won't be really broken up.

THRUSTERS
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.

CUSTOMIZATIONS
Lower the reps to something you can do in at most 2 sets.

KB/DB SWINGS
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, 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 (keeping the belly tight) guide the weight 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!

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

MAMA MODIFICATIONS

Thruster/Squat+Press

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

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 an Outside KB Swing or a Single Arm Swing.

Akeiko Dela Cruz2021week08, Tuesday
WEDNESDAY 02/17/2021
WEDNESDAY 02/17/2021

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

POST(best after the main workout): B&G
EITHER(can be warm up or finisher): POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, SHOULDER STRETCH

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

Min 1: Max Reps Double Unders/DB Hop Overs
Min 2: Max Reps Supine Row
Min 3: Max Reps Push Ups
Min 4: Max Reps Alternating V-Up
Min 5: Rest

No weight needed today!

Extra Challenge: 60 Double Under reps unbroken on that minute
Feet Elevated Supine Row (parallel to the ground)
Deficit Push Ups

Score: TOTAL REPS from all 4 rounds COMBINED

Goal: 400-600 Reps

COACHES NOTES
The goal is to get 100-150 reps each round. If you are a double under beast, stop at 60 and rest for the remainder of the minute. Shoot for 20-30 reps of each of the other movements per round. If you are getting more than 30 of anything, make them more challenging. Less than 20, customize! With the possible exception of the first minute, you will likely not be performing these movements nonstop for the entire minute. That means that during the minute, you'll want to take smart breaks. For the supine rows think about sets of 3-5 reps at a time. For the push ups, choose a variation you can do sets of 5-10 at a time. The alternating V-Ups are going to become very taxing, don't be afraid to customize!

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 get at least 40 each time. Of course you can use this as an opportunity to practice your double unders for a minute, or go with the hop overs, single unders, or toe taps.

CUSTOMIZATIONS
Hop Overs
Single Unders
Toe Taps

SUPINE ROW
Set the bar in the rack low enough that 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.

CUSTOMIZATIONS
Change the angle of your body
Ring/TRX Row
Bent Over Rows

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. 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.

CUSTOMIZATIONS
Knee Push Ups
Elevated Push Ups

ALTERNATING V UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your right leg, your chest and your left arm at the same time. Touch your left hand to your right toes, then lower back to your hollow position and repeat on the other side.

CUSTOMIZATIONS
Tuck Ups
Regular Sit Ups

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

Min 1: Max Cal Row/Bike
Min 2: Max Reps Supine Row
Min 3: Max Reps Push Ups
Min 4: Max Reps Alternating V-Up
Min 5: Rest

No weight needed today!

Extra Challenge:
Feet Elevated Supine Row (parallel to the ground)
Deficit Push Ups

Score: Total Reps/Cals from all 4 rounds COMBINED!

Goal: 250-400 Total Reps

COACHES NOTES
The goal is to get 60-100 reps each round. The calories will vary based on bike vs rower, but you should be getting 11-20 each time. Shoot for 20-30 reps of each of the other movements per round. If you are getting more than 30 of anything, make them more challenging. Less than 20, customize!

With the exception of the first minute, you will likely not be performing these movements nonstop for the entire minute. That means that during the minute, you'll want to take smart breaks. For the supine rows think about sets of 3-5 reps at a time. For the push ups, choose a variation you can do sets of 5-10 at a time. The alternating V-Ups are going to become very taxing, don't be afraid to customize!

BIKE/ROW
This shouldn't be an all-out sprint. Try to pick a calorie target you can be close to hitting consistently each time. This might be in the 8-15 range for the bike and the 12-20 range for the rower. The pace should be moderately high but not crush you for the other movements.

SUPINE ROW
Set the bar in the rack low enough that 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.

CUSTOMIZATIONS
Change the angle of your body
Ring/TRX Row
Bent Over Rows

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

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

CUSTOMIZATIONS
Knee Push Ups
Elevated Push Ups

ALTERNATING V UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your belly button down toward the floor until you feel your lower back pressing into it. Raise your right leg, your chest and your left arm at the same time. Touch your left hand to your right toes, then lower back to your hollow position and repeat on the other side.

CUSTOMIZATIONS
Tuck Ups
Alt. Leg Raises
Regular Sit Ups

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

Push Up

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.

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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

Akeiko Dela Cruz2021week08, Wednesday
THURSDAY 02/18/2021
THURSDAY 02/18/2021

Please not the variance in reps between the different versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): GYMNASTICS
POST(best after the main workout): POWER
EITHER(can be warm up or finisher): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS & PSOAS STRETCH
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

6 DB Power Cleans
8 Box Jump Overs

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Suggested Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge:
Men: 50# DBs / Increase Box Jump Overs to 10
Women: 35# DBs / Increase Box Jump Overs to 10

Score: Number of rounds completed with all reps within the minute window.

Goal: Finish all 12 minutes - but challenge yourself!

COACHES NOTES
At 0:00, complete 6 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 6 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Set yourself up so that you'll have at least 15-20 seconds rest in the first few rounds.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just lower the reps and keep going so no matter what, you are working for 12 minutes.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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 ground for the next rep.

CUSTOMIZATIONS
Lighter weight
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in. Land with the entire foot on the box and remember you can always adjust the height!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

4 Power Cleans
8 Box Jump Overs

No Specific Weight Today. Your score will be the weight you choose.

Suggested Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge:
Men/Women: Increase Box Jump Overs to 10

Score: Weight used for power cleans.

Goal: Choose a weight that will challenge you, but will allow you to finish all 12 minutes within the time window.

COACHES NOTES
At 0:00, complete 4 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 4 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Note that the power clean reps are lower in this version and the score is the weight you choose. Choose a weight that you could do all 4 power cleans unbroken in the first several rounds but that you might have to break up in the back half of the workout. You don't have to go unbroken at first but you should be able to if you wanted to. Make sure you get at least 15-20 seconds to rest between rounds for the first 4-5 minutes.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just drop the weight a bit and keep going so no matter what, you are working for 12 minutes.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Lighter weight
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in. Land with the entire foot on the box and remember you can always adjust the height!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

6 Sandbag Power Cleans
8 Box Jump Overs

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

Suggested Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge: Men/Women: Increase Box Jump Overs to 10

Score: Number of rounds completed with all reps within the minute window.

Goal: Finish all 12 minutes - but challenge yourself!

COACHES NOTES
At 0:00, complete 6 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 6 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Set yourself up so that you'll have at least 15-20 seconds rest in the first few rounds.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just lower the reps and keep going so no matter what, you are working for 12 minutes.

SANDBAG POWER CLEAN
Start 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. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Lower reps to 4
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in. Land with the entire foot on the box and remember you can always adjust the height!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

MAMA MODIFICATIONS

Power/Hang Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

Jump/Skip/Hop Overs

To manage or 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.

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

Akeiko Dela Cruz2021week08, Thursday
FRIDAY 02/19/2021
FRIDAY 02/19/2021

Take note of the rep variance between versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): B&G
EITHER(can be warm up or finisher): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

5 Rounds

30 Alternating Unweighted Lunges
20 Alternating DB Shoulder Press
10 Strict Pull Ups

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / 15 Pull Ups
Women: 35# DBs / 15 Pull Ups

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do 20 alternating reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs

ALTERNATING SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

CUSTOMIZATIONS
Single Dumbbell Shoulder Press

STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
OVERHEAD WARM UP

WORKOUT

5 Rounds

30 Alternating Unweighted Lunges
15 Strict Press
10 Strict Pull Ups

Suggested Weight:
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / 15 Pull Ups
Women: 75# / 15 Pull Up

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do at least 15 reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs

STRICT PRESS
Start with the bar on your shoulders, a 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. 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, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATIONS
Lighter Weight

STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows

MAMA MODIFICATIONS

Lunges

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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Overhead Press

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

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, Barbell Pull Ups Banded Lat Pull Downs, 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.

Akeiko Dela Cruz2021week08, Friday
SATURDAY 02/20/2021
SATURDAY 02/20/2021

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): SOGO - GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, HIPS

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 DB Squat
Run 400 Meters

Rest 1 Min

20 DB Squat
Run 400 Meters

Rest 1 Min

15 DB Squat
Run 400 Meters

Rest 1 Min

10 DB Squat
Run 400 Meters

Rest 1 Min

5 DB Squat
Run 400 Meters

**Can also use your sandbag with this version.

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES

This workout will quickly become all about the running. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10 and 5. Then push yourself on the runs knowing you'll get a full minute to rest before going again.

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squats
Air Squats

RUN
For the 400m run, you're working with 2:00-2:30. 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.

CUSTOMIZATIONS
2 Minutes of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 Back Squat
Run 400 Meters

Rest 1 Min

20 Back Squat
Run 400 Meters

Rest 1 Min

15 Back Squat
Run 400 Meters

Rest 1 Min

10 Back Squat
Run 400 Meters

Rest 1 Min

5 Back Squat
Run 400 Meters

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES

This workout will quickly become all about the running. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10, and 5. Then push yourself on the runs knowing you'll get a full minute to rest before going again.

BACK SQUAT
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squats

RUN
For the 400m run, you're working with 2:00-2:30. 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.

CUSTOMIZATIONS
2 Minutes of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 Back Squat
Row/Bike

Rest 1 Min

20 Back Squat
Row/Bike

Rest 1 Min

15 Back Squat
Row/Bike

Rest 1 Min

10 Back Squat
Row/Bike

Rest 1 Min

5 Back Squat
Row/Bike

Each time it says "Row/Bike" you will:

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

**Can also do this version with dumbbells or sandbag as seen in Program A

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES
This workout will quickly become all about the biking/rowing. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10, and 5. Then push yourself on the bike/row knowing you'll get a full minute to rest before going again.

BACK SQUAT
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squats

ROW/BIKE
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds in I go - You go fashion:

Partner 1:

20 Back Squats
Run 400 Meters

After they complete that full round Partner 2 will do one full round.

Rest while your partner is working.

Once both partners have done 4 total rounds - you are done.

Suggested Weights Men: 95-115#
Suggested Weights Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time

Goal: 22-27 Min

COACHES NOTES
Okay, guys. Each round should be a HARD effort. Choose a weight on the squats that you can do all 20 reps unbroken with at least the first two rounds. Then push yourself on the run knowing you'll get to rest while your partner completes their round!

BACK SQUAT
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

RUN
For the 400m run, you're working with 2:00-2:30. 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.

CUSTOMIZATIONS

BACK SQUAT
Lighter Weight, Air Squats

RUN
2 Minutes of: Double Unders or Single Unders, Low Step Ups, Mountain Climbers, or Toe Taps to a Low Target

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

DB/Back/Front/Air 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.

Akeiko Dela Cruz2021week08, Saturday