05 EROS Daily Demo - Street Parking Vault 2021

05 EROS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/01/2021 in Round 1!

This is the workout of the day for Monday - but also the FIFTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 5 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): OLY-POWER
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CHEST OPENER, PIGEON STRETCH

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PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
SQUAT WARM UP

WORKOUT

2021 VAULT: EROS

4 Rounds

15 Wall Balls
15 Pull Ups
15 Wall Balls

Rest 2 Min Between Rounds

Strict Pull Up Option:
7-10 Strict Pull Ups Per Round

Suggested Ball Weight:
Men: 18-20#
Women: 13-15#

Extra Challenge Men/Women: 20/20/20
**Only do the Extra Challenge if you can keep rounds under 3:00.

Score: Fastest AND Slowest Round

Goal: 1:30-3:00 Rounds

COACHES NOTES
Each round of this workout should be an all-out effort! That means aiming to do the wall balls UNBROKEN. If you do end up breaking at any point, don’t walk away from the ball. Stay there and get the set done. For the pull-ups, choose a variation that will allow you to get the 15 reps done in 2 sets, maybe 3 sets in the later rounds.

WALL BALL
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.

CUSTOMIZATION
Single Dumbbell Thruster

PULL UP
You may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

CUSTOMIZATION
Banded Pull Up
Ring Row
Bar in Rack Row
Bent Over Row

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

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.

210803_Demo.mp4

210803_Prog.mp4

210803_Cust.mp4

This is the "tester" workout for the Julian vs Miranda Challenge! If you are participating in the challenge you will get points for your team for re-testing this one at the end of the month! Each part of the workout pays homage to one team. The push up + renegade rows represent the Gallos. The devil press - the glorious Palomas of course. And the run - those pesky Patos....

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
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, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

8 Push Up + Renegade Row
12 Devil Press
Run 400 Meters

**Could also do this version with sandbag. Swap Push Up + RR with Push Up Lateral Drag.

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

Extra Challenge
Men: 5 Rounds
Women: 5 Rounds

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.

Each round should be 3:30-5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

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

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

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

CUSTOMIZATIONS
Go lighter
Knee Push Up + Plank Rows
Push Up + Pull Across
Push Up + Taps

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

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, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

8 Push Up and Over Plate
12 Plate Burpees
Run 400 Meters

Suggested Weight
Men: 45# Plate
Women: 25# Plate

Extra Challenge
Men: 5 Rounds
Women: 5 Rounds

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.

Each round should be 3:30-5:00. This version may go a little quicker than the other ones but the push up and overs will still be sneaky. Be deliberate about how you are going to break up the reps before you start the workout so you don't overdo it at the beginning. Consider breaking the push up and overs into 2 sets, then finding a smooth pace on the plate burpees.

PUSH UP AND OVER
Start in a plank position with a plate or stack of plates (3-6 inches high) outside one of your hands. Perform a push ups by lowering the chest, hips, and thighs all the way to the floor with control while maintaining that rigid plank position. Keep the elbows within 45° to the body. Press back up to plank and walk both hands on top of your plate.

Then, walk your hands over to the other side of the plank and perform a push up on the other side. Each each time you push up and walk your hands over to the other side is one rep.

CUSTOMIZATIONS
Push Up + Taps
Plank Up and Overs

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

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/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

8 Push Up + Renegade Row
12 Devil Press
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

**Could also do this version with sandbag. Swap Push Up + RR with Push Up Lateral Drag.

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

Extra Challenge
Men: 5 Rounds
Women: 5 Rounds

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.

Each round should be 3:30 - 5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

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

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

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

CUSTOMIZATIONS
Go lighter
Knee Push Up + Plank Rows
Push Up + Pull Across
Push Up + Taps

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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.

Devil Press

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

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

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.

210804_Demo.mp4

210804_Prog.mp4

210804_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): SOGO

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

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

10 Box Jumps
12 Alternating Dumbbell Front Rack Lunges
10 Box Jumps
12 Toes to Bar

Rest 1 Minute Between Rounds

Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs / 24-30" Box
Women: 35# DBs / 20-24" Box

Score: Slowest Round ONLY

Goal: 1:45-3:00

COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. Choose a weight on the lunges you can complete the reps unbroken each round. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS
Eye Level Kettlebell Swings
Jump Overs

DUMBBELL FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

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 18 V-Ups.

CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups

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

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

10 Box Jumps
12 Alternating Barbell Front Rack Lunges
10 Box Jumps
12 Toes to Bar

Rest 1 Minute Between Rounds

Suggested Weight
Men: 75-95# / 20-24" Box
Women: 55-65# / 16-20" Box

Extra Challenge
Men: 115# / 24-30" Box
Women: 75# / 20-24" Box

Score: Slowest Round ONLY

Goal: 1:45-3:00

COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. Choose a weight on the lunges you can complete the reps unbroken each round. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS
Eye Level Kettlebell Swings
Jump Overs

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Go lighter
Front Rack Step Ups

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 18 V-Ups.

CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups

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

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

10 Box Jumps
12 Alternating Sandbag Front Rack Lunges
10 Box Jumps
12 Toes to Bar / Supine Toe Touches

Rest 1 Minute Between Rounds

Suggested Weight
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box

Extra Challenge
Men: 24-30" Box
Women: 20-24" Box

Score: Slowest Round ONLY

Goal: 1:45-3:00

COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. The lunges should be performed unbroken. If you are working with a heavier bag, you may need to adjust the reps to something that can be done in :40-1:00. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS
Eye Level Kettlebell Swings
Jump Overs

SANDBAG FRONT RACK LUNGES
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges

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 18 V-Ups.

CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups

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

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.

Lunge

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.

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)

210805_Demo.mp4

210805_Prog.mp4

210805_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): SOGO
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

30 Double Unders / Hop Overs
8 Dumbbell Hang Clusters

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Choose a weight that allows you to complete the 8 hang clusters in 1-2 sets the whole way. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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.

DUMBBELL HANG CLUSTER
Start with the dumbbells at your waist. You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a 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 biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

CUSTOMIZATIONS
Hang Power Clean + Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

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

30 Double Unders / Hop Overs
8 Barbell Hang Clusters

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Choose a weight that allows you to complete the 8 hang clusters in 1-2 sets the whole way. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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.

BARBELL HANG CLUSTER
Deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders. Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

30 Double Unders / Hop Overs
8 Sandbag Hang Clusters

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Try to complete those reps in 1-2 sets the whole way. Adjust the reps if you need to, but do it before you start the workout. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about :30each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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.

SANDBAG HANG CLUSTER
Deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight. Stand up hard and fast. Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!

CUSTOMIZATIONS
Adjust reps if working with a heavier bag
Hang Power Clean + Thruster

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.

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.

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.

210806_Demo.mp4

210806_Prog.mp4

210806_Cust.mp4

Reps vary depending on version you choose 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): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Run 200 Meters
12 Single Arm Dumbbell Snatch Right Arm
Run 200 Meters
12 Single Arm Dumbbell Snatch Left Arm

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

Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Run 200 Meters
7 Power Snatch
Run 200 Meters
7 Power Snatch

**Could also do this version with your sandbag - swap 9 sandbag to overhead each time.

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

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

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Dumbbell Snatch Right Arm

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Dumbbell Snatch Left Arm

**Could also do this version with the barbell or sandbag options from Program B.

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

Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your biking/rowing pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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

CUSTOMIZATIONS
Reduce calories

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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 Snatch

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

210807_Demo.mp4

210807_Prog.mp4

210807_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-GYMNASTICS
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SPINE HEALTH WITH A TWIST, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

4 Turkish Get Ups Right
16 Alternating Step Ups (DB at Right Shoulder)
4 Turkish Get Ups Left
16 Alternating Step Ups (DB at Left Shoulder)

Suggested Weight
Men: 30-40# / 22-24" Step
Women: 15-25# / 18-20" Step

Extra Challenge
Men: 45-55# / 22-24" Step
Women: 30-35# / 18-20" Step

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The MAIN focus of this workout is good movement over speed. Turkish get ups can be FRUSTRATING when they are new, but this movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout. You're looking at each round taking 2:45-4:00. Choose a weight and height for the step ups that allows you to get each set of 16 step ups done in 0:45-1:15!

TURKISH GET UP
Hitting every position in the Turkish Get Up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

CUSTOMIZATIONS
Unweighted Turkish Get Up
Turkish Get Downs
4 - 1/2 Get Ups + 4 Single-Arm Overhead/Shoulder Lunges

MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2

SINGLE-SHOULDER DB STEP UP
Stand at your box with a dumbbell or kettlebell at one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

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

CUSTOMIZATIONS
Goblet Step Up
Single-Shoulder DB Lunges
Unweighted Step Ups

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

4 Sandbag Get Ups Right
16 Alternating Step Ups (SB on Right Shoulder)
4 Sandbag Get Ups Left
16 Alternating Step Ups (SB at Left Shoulder)

Suggested Weight
Men: 50-70# / 22-24" Step
Women: 25-45# / 18-20" Step

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
The main focus of this workout is good movement - and NOT speed. Sandbag get ups are HARD. If you need to do that part of the workout with no weight - or a light weight - go for it! This movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout.

You're looking at each round taking 3:20-5:00. Choose a weight and height for the step ups that allows you to get each set of 16 step ups done in 0:45-1:15!

SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

CUSTOMIZATIONS
Turkish Get Up (DB/KB)
Unweighted Turkish Get Up
Sandbag Get Downs
4 - 1/2 Get Ups + 4 Single-Shoulder Lunges

MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2

SINGLE-SHOULDER SANDBAG STEP UP
Stand at your box with your sandbag on one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

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

CUSTOMIZATIONS
Bear Hug Step Up
Single-Shoulder Sandbag Lunges
Unweighted Step Ups

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

20 Get Ups Right

80 Alternating Step Ups (DB at Right Shoulder)

20 Get Ups Left

80 Alternating Step Ups (DB at Left Shoulder)

20 Get Ups Right

80 Alternating Step Ups (DB at Right Shoulder)

20 Get Ups Left

80 Alternating Step Ups (DB at Left Shoulder)

The entire workout can be broken up however you decide. But only one person may work at a time throughout.

Suggested Weight
Men: 30-40# / 22-24" Step
Women: 15-25# / 18-20" Step

Extra Challenge
Men: 45-55# / 22-24" Step
Women: 30-35# / 18-20" Step

Score: Total Time

Goal: 25-35 Minutes

COACHES NOTES
The MAIN focus of this workout is good movement over speed. Turkish get ups can be FRUSTRATING when they are new, but this movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout.

You're shooting for each section of get ups to take 2:15-3:00 and each section of step ups to take 4:00-5:45. But again - the focus today is more on quality of movement than speed so don't get too caught up on those timeframes!

TURKISH GET UP
Hitting every position in the Turkish Get Up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

CUSTOMIZATIONS
Unweighted Turkish Get Up
4 - 1/4 Get Ups + 4 Single-Arm Overhead Lunges

MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2

SINGLE-SHOULDER DB STEP UP
Stand at your box with a dumbbell or kettlebell at one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

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

CUSTOMIZATIONS
Goblet Step Up
Single-Shoulder DB Lunges
Unweighted Step Ups

MAMA MODIFICATIONS

Turkish Get Ups/1/2/1/2 Get Ups

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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