210628_Demo.mp4

210628_Prog.mp4

210628_Cust.mp4

Goals vary for this workout!!

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.

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: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

On a 10 Min Clock:

Perform 6 Rounds

5 DB Power Cleans
5 DB Squats
5 DB Push Press

Then, with remaining time:

Max Reps Alternating Single Arm Clusters (Squat Clean Thrusters)

Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Score: Total Reps of Alt. Single-Arm Squat Clean Thrusters

Goal: 40-65 Reps

COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 8-12 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.

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.

CUSTOMIZATION
Go Lighter
Hang Power Clean

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
Go Lighter
Goblet Squat

DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Lighter weight

SINGLE ARM DB SQUAT CLEAN THRUSTER
Start with the dumbbell on the ground between your feet. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Your arm should be straight as you grip the dumbbell.

Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbell on one shoulder in the bottom of the squat with the elbow high. Make sure the heels are down and knees are out.

From there you will perform a single arm thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bicep next to the ears and elbow completely locked out.

After completion of the press, all you have to do is bring the dumbbell back down to the ground, switch hands and repeat!

CUSTOMIZATIONS
Lighter weight
Single Arm Power Clean + Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

On a 10 Min Clock:

Perform 6 Rounds

5 Power Cleans
5 Front Squats
5 Push Press

Then, with remaining time:

Max Reps Clusters (Squat Clean Thrusters)

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115#
Women: 75#

Score: Total Reps of Squat Clean Thrusters

Goal: 30-50 Reps

COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 6-10 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.

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
Go lighter
Hang Power Clean

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter
Plate Hug Squat

BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

CUSTOMIZATIONS
Lighter weight

BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Go lighter
Power Clean + Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

On a 10 Min Clock:

Perform 6 Rounds

5 Sandbag Power Cleans
5 Sandbag Front Squats
5 Sandbag Push Press

Then, with remaining time:

Max Reps Sandbag Clusters (Squat Clean Thrusters)

Suggested Weight
Men: 50-70#
Women: 25-45#

Extra Challenge Men/Women: Increase to 8 Rounds of 5-5-5

Score: Total Reps of Sandbag Squat Clean Thrusters

Goal: 40-60 Reps

COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 8-12 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.

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
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.

SANDBAG FRONT SQUAT
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.

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press

SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Adjust reps to fit movement time window
Sandbag Power Clean + Thruster

MAMA MODIFICATIONS

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.

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.

Overhead 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.

210629_Demo.mp4

210629_Prog.mp4

210629_Cust.mp4

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-POWER
  POST(best after the main workout): BUTTS & GUTS-SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE STRENGTHENING, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
RUNNING WARM UP

WORKOUT

Every 4 Minutes for 16 Minutes (4 Rounds)

8 Toes to Bar // 12 V-Ups
Run 200 Meters
8 Toes to Bar // 12 V-Ups
Run 200 Meters

Extra Challenge Men/Women: Increase to 12 Toes to Bar // 16 V-Ups

Score: Slowest Round ONLY

Goal: 2:15-3:30

COACHES NOTES
Today might be a good day to try the extra challenge if you are a strong runner and proficient with toes to bar. Choose a variation on the toes to bar/V-up that you can complete in 1-3 sets the whole way. The run will give you some time to recover the grip and the lats but you should still going at a pace that is pretty uncomfortable.

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

V-UPS
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 chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

200M 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/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
PULL UP WARM UP

WORKOUT

Every 4 Minutes for 16 Minutes (4 Rounds)

8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal

Extra Challenge Men/Women: Increase to 12 Toes to Bar // 16 V-Ups

Score: Slowest Round ONLY

Goal: 2:15-3:30

COACHES NOTES
Today might be a good day to try the extra challenge if you are a strong on the rower or bike and proficient with toes to bar. Choose a variation on the toes to bar/V-up that you can complete in 1-3 sets the whole way. The row/bike will also tax the grip and the lats somewhat, which will affect your toes to bar. So keep that in mind. Still, the pace on the row/bike should be uncomfortable every time!

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

V-UPS
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 chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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

CUSTOMIZATIONS
Reduce calories

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.

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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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)

210630_Demo.mp4

210630_Prog.mp4

210630_Cust.mp4

Reps vary for this workout!!

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: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

For Time

100 Dumbbell Step Ups

*Every minute on the minute - STARTING AT 1:00 - perform 8 alternating DB shoulder press!

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

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the alternating press reps to 4-6 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-25 in the first minute. The presses should be unbroken most if not all the way.

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

ALTERNATING SHOULDER PRESS
Set up for the strict 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 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

For Time

100 Back Rack Step Ups

*Every minute on the minute - STARTING AT 1:00 - perform 5 shoulder press!

**Can also mix and match dumbbell step ups and barbell press / vice versa!

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115# +
Women: 75# +

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the press reps to 3-4 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-20 in the first minute. The presses should be unbroken most if not all the way.

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all 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.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

SHOULDER 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.

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

For Time

100 Sandbag Step Ups

*Every minute on the minute - STARTING AT 1:00 - perform 8 sandbag shoulder press!

Suggested Weight
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the press reps to 5-6 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-20 in the first minute. The presses should be unbroken most if not all the way.

BACK RACK SANDBAG STEP UP
Start with the bag on your back. You could also support the bag on one shoulder and just switch at the halfway point. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all 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.

CUSTOMIZATIONS
Lower stepping height
Shoulder Racked Step Ups
Back Rack Lunges
Unweighted Step Ups

SANDBAG SHOULDER PRESS
Stand up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears. Lower with control back to the shoulders/biceps.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Shoulder to Shoulder Press

MAMA MODIFICATIONS

DB 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

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.

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.

Overhead 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.

210701_Demo.mp4

210701_Prog.mp4

210701_Cust.mp4

Reps vary for this workout!!

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): POWER
  POST(best after the main workout): BUTTS & GUTS-SOGO
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

12 KB/DB Swings
20 DB Hop Overs // Double Unders

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

Extra Challenge Men/Women: 15 Swings + 30 Hop Overs/DUs

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the swings. Choose a weight on the swings that you think you can go unbroken the whole way. If you end up breaking in the later rounds, thats fine. Just keep the break short and get back to it. Make sure you are using your hips to generate power in the swings. If you are doing a lot of pulling and pressing with the arms, you are going to feel it in the double unders!

KB/DB SWING
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 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!

CUSTOMIZATIONS
Eye Level KB/DB Swing

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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 less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
SNATCH WARM UP

WORKOUT

10 Rounds

8 Hang Power Snatch
20 DB Hop Overs // Double Unders

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge Men/Women: 12 Hang Power Snatch + 30 Hop Overs/DUs

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the hang power snatches. Choose a weight on the snatches that you think you can go unbroken for at least the first 5 rounds. If you end up breaking into two sets in the later rounds, thats fine. Just keep the break short and get back to it. Make sure you are using your hips to generate power in the snatches. If you are doing a lot of pulling and pressing with the arms, you are going to feel it in the double unders!

HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

CUSTOMIZATIONS
Go lighter

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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 less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

10 Rounds

8 Sandbag Hang Power Clean
20 Sandbag Hop Overs // Double Unders

Suggested Weight
Men: 50-70#
Women: 25-45#

Extra Challenge Men/Women: 12 Hang Power Clean + 30 Hop Overs/DUs

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the hang power cleans. Ideally, you are goin unbroken on the cleans but if you are working with a heavier bag and need to break it into two sets, that should be fine as long the break is short.

SANDBAG HANG POWER CLEAN
Start at the top of a deadlift. 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. 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.

CUSTOMIZATIONS
Adjust reps based on weight of the bag
Hang to High Pull

SANDBAG HOP OVER
Stand next to the bag and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle

--OR--

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 less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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 an Outside KB Swing or a Single Arm Swing.

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.

210702_Demo.mp4

210702_Prog.mp4

210702_Cust.mp4

There are TWO scores for today's workout!! Reps vary between versions so be sure to read the full description!

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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: DECOMPRESSION SEQUENCE, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
PULL UP WARM UP
RUNNING WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (3 Rounds Total)

Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups

Min 3-6:
400m Run
With time remaining in 3-min window, Rest

Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball

Extra Challenge Men/Women: Increase to 40 Wall Balls

Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest 400m Run

Goal 1: 18-30 Reps
Goal 2: 1:40-2:20

COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run

The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the run to breathe and reset. For the run, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Shorten the distance if you need to in order to maintain a high level of intensity.

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)

400M RUN
You're working with 1:40-2:20. 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/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (3 Rounds Total)

Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups

Min 3-6:
Row 36/26 Cal or Bike 30/22 Cal
With time remaining in 3-min window, Rest

Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball

Extra Challenge Men/Women: Increase to 40 Wall Balls

Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest Bike/Row

Goal 1: 18-30 Reps
Goal 2: 1:40-2:20

COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run

The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the row/bike to breathe and reset. For the row/bike, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Reduce the calories if you need to in order to maintain a high level of intensity.

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)

ROW/BIKE
You're working with 1:40-2:20. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Thruster/Wallball

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

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.

Burpee

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, 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.

210703_Demo.mp4

210703_Prog.mp4

210703_Cust.mp4

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): OLY
  POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: GENTLE LOWER BODY RECOVERY, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

2 Rounds

20 Box Jump Overs
30 Plank Shoulder Taps (R+L = 1 rep)
40 Push Ups
30 Plank Shoulder Taps (R+L = 1 rep)
20 Box Jump Overs

Rest 3 Minutes between Rounds

No weight needed today!

Extra Challenge Men/Women: Increase reps to 25-40-55-40-25

Score: Total Time (Including Rest)

Goal: 18-26 Minutes

COACHES NOTES
You're shooting to finish each round in 7:30-11:30. Even though there's a nice long break, it's possible that you'll be moving a little slower in the second round than you are in the first - so if you find the first round takes you closer to the 11-12 minute mark, customize one or more movements so that you finish in the overall goal time!

We're counting the shoulder taps a little differently today - tap on your right AND tap on your left is ONE REP. In order to get the benefit of this movement, make sure you're keeping your hips down and squared away - resist them lifting or rotating a whole bunch. Your shoulders are likely gonna be a bit fatigued after the taps going into the push ups so don't be afraid to break those up into sets of 5-10 reps from the start!

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PLANK SHOULDER TAPS
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. From this engaged position, tap your left shoulder with your right hand and your right shoulder with your left hand.

CUSTOMIZATION
Elevated Plank Shoulder Taps

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

GLORY DAYS!!!

2 Rounds

20 Box Jump Overs
30 Foot Handstand Walk // 30 HS Shoulder Taps (R+L = 1)
20 Handstand Push Ups
30 Foot Handstand Walk // 30 HS Shoulder Taps (R+L = 1)
20 Box Jump Overs

Rest 3 Minutes between Rounds

No weight needed today!

Score: Total Time (Including Rest)

Goal: 18-26 Minutes

COACHES NOTES
You're shooting to finish each round in 7:30-11:30. Even though there's a nice long break, it's possible that you'll be moving a little slower in the second round than you are in the first - so if you find the first round takes you closer to the 11-12 minute mark, customize one or more movements so that you finish in the overall goal time!

If you go with the taps instead of the walk, we're counting them a little differently today - tap on your right AND tap on your left is ONE REP. Be careful! Your shoulders are likely gonna be a bit fatigued after the walk/taps going into the handstand push ups so don't be afraid to break those up into sets of 4-8 reps from the start!

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

HANDSTAND WALK
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. Plant your hands shoulder-width apart. Kick up to a handstand. Shift your weight into one hand as you step with the other. Be sure to press the planted hand into the floor and keep an active shoulder as you step. Remember to breathe!

CUSTOMIZATIONS
Shorten the distance

- OR -

HANDSTAND SHOULDER TAP
These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

CUSTOMIZATIONS
Pike Press from Box

TEAM VERSION

TEAM VERSION

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

There are TWO scores for Team Version today!!!

In Teams of 2

2 Rounds

Partner A:
40 Box Jump Overs

Partner B:
40 Plank Shoulder Taps (R+L = 1 rep)
Max Reps of Push Ups (until Partner A completes 40 BJO)

then SWITCH

Partner A:
40 Plank Shoulder Taps (R+L = 1 rep)
Max Reps of Push Ups (until Partner B completes 40 BJO)

Partner B:
40 Box Jump Overs

That's ONE ROUND. Rest 3 minutes and then do it again.

No weight needed today!

Extra Challenge Men/Women: Increase reps to 50 BJO & 50 Taps

Score 1: Total Time (Including Rest)
Score 2: Total Push Up Reps

Goal 1:14-20 Minutes
Goal 2:80-120 Reps

COACHES NOTES
At the end of the workout, both partners should have completed 80 box jump overs (40x2 rounds) and 80 plank shoulder taps (40x2 rounds). You'll be scored on how quickly you guys can finish the workout AND on how many push ups you perform so don't sandbag the box jump overs just to get more push ups!

We're counting the shoulder taps a little differently today - tap on your right AND tap on your left is ONE REP. In order to get the benefit of this movement, make sure you're keeping your hips down and squared away - resist them lifting or rotating a whole bunch. Your shoulders are likely gonna be a bit fatigued after the taps going into the push ups so don't be afraid to break those up into sets of 5-10 reps from the start!

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PLANK SHOULDER TAPS
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. From this engaged position, tap your left shoulder with your right hand and your right shoulder with your left hand.

CUSTOMIZATION
Elevated Plank Shoulder Taps

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

MAMA MODIFICATIONS

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.

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.

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.