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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: UTGARDA-LOKI

Part 1

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

6 Push Up + Pull Across
6 Dumbbell Hang Squat Clean

- Rest 3 Minutes before Part 2

Part 2

Repeat your Score from Part 1 for time.

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge:
Men/Women: Increase reps to 8 and 8

Score:
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time

Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30

Coaches Notes

So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.

Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: UTGARDA-LOKI

Part 1

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

6 Push Up + Pull Across
6 Barbell Hang Squat Clean

- Rest 3 Minutes before Part 2

Part 2

Repeat your Score from Part 1 for time.

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men/Women: Increase reps to 8 and 8

Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time

Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30

Coaches Notes

So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.

Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: UTGARDA-LOKI

Part 1

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

6 Push Up + Sandbag Lateral Drag
6 Sandbag Hang Squat Clean

- Rest 3 Minutes before Part 2

Part 2

Repeat your Score from Part 1 for time.

Suggestions
Men: 50-70#
Women: 25-45#

Extra Challenge:
Men/Women: Increase reps to 8 and 8

Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time

Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30

Coaches Notes

So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + lateral drag in the 9th round - you will complete 8 Rounds + 3 Push Up + Lateral Drag for time in Part 2.

Don't sandbag (ha ha) the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + lateral drag at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Ideally, you'll do the 6 hang cleans unbroken the entire time. If your sandbag weight is too heavy for that, just be sure you're finishing those in 20-30 seconds - or reducng the reps to something you can do unbroken.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

Stimulus is a bit different between kettlebell and barbell option! We encourage you to pick which version you need to work on most!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
30 Kettlebell Overhead Swings

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

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight and style on the kettlebell swings that allows you to complete them 30 reps in 1:00-1:40 and in 1-3 sets the whole way.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on to that same intensity/pace for the full 5 rounds, meaning you are not slowing down.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
12 Heavy Barbell Deadlifts

Suggestions
Men: 165-315#
Women: 105-185#

Score 1: Weight Used
Score 2: Total Time

Goal:
Score 1: Heavy - probably slightly broken - but still finishing in goal time
Score 2: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the runs!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row

30 Kettlebell Overhead Swings
-OR- 12 Heavy Barbell Deadlifts

Pick which version you want to go with on this one and score it accordingly.

Suggestions
Men: Swings: 40-55# -or- Deadlifts: 165-315#
Women: Swings: 25-35# -or- Deadlifts: 105-185#

Score 1: Weight Used (enter DB/KB weight if you did that option)
Score 2: Total Time

Goal:

Score 1: This isn't super important if you chose the swings version. Deadlift option: Heavy - probably slightly broken - but still finishing in goal time

Score 2: 15-22 MinutesTo finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The bike/row should take 2:00-2:30 each time.

Coaches Notes

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the bike/row!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 5 Rounds (15 Minutes Total)

24 Wall Balls
12 Box Jumps

Suggestions
Men: 20#ish Ball / 20-24" Box
Women: 13-15# Ball / 16-20" Box

Extra Challenge:
Men/Women: Increase Reps to 32/18

Score:
Fastest Round
Slowest Round

Goal: 1:45 - 2:30

Coaches Notes

Abandon your idea of what you 'normally' do in terms of box jump height, wall ball weight, and target height on this one. Set yourself up so that you can complete the reps in the 3 minute time window with at least 30 seconds of rest each time. This may mean that you throw to a lower target or jump to a lower height.

Stay focused on the box jumps. It will be harder to jump after those wall balls, so keep it safe! In order to save yourself for those jumps, consider breaking up the wall balls a bit more than you might usually. Or, if you feel like you can knock out all 24 unbroken, take a moment to shake out the legs before you jump up to the box. Wall balls should be completed in 1-3 sets the whole way through.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

100 Deficit Push Ups

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

Suggestions
Men/Women: For the deficit, place your hands on dumbbells or a stack of plates roughly 4". You may need to get creative, use a stack of books if you need to!

Extra Challenge:
Men/Women: Wear a weight vest if you have one!

or

Increase Pull Ups to 7 each time

or BOTH

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do 100 deficit push ups as fast as possible. Pick a variation/deficit height that you can do at least 10 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 10 reps. For this many deficit push ups, it is very important that you move with control and don't just drop to the floor and try to bounce your chest to get a boost on the way up. We would rather see a deficit from the knees than regular push ups from the toes.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

A break is anytime you come out of the plank position or your hands come off the floor. You can pause in the plank position between reps for as long as you want but we wouldn't recommend staying there too long!

If you go with the extra challenge reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

75 Bench Press

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

**You could also do this version with dumbbell bench press.

Suggestions
Men: 115-135#
Women: 65-85#

Extra Challenge:
Men: 155-185# / 7 Pull Ups Each Break
Women: 95-125# / 7 Pull Ups Each Break

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do bench press reps as fast as possible. Pick a weight that you can do at least 7 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 7 reps. For this many reps, it is very important that you move with control, especially in the lowering phase. Don't just let the bar drop and bounce it off your chest. Think light contact.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

If you go with the extra challenge pull up reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch
Run 200 Meters

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
12 Barbell Power Snatch
Run 200 Meters

**Could also do this version with a 100 meter suitcase carry and sandbag ground to overhead!

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the snatches that you can complete in 1-2 sets the whole way. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. It might be a good idea to break on the farmer carry intentionally to save your grip a bit for the snatches. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 250 Meter Row

**Can do this version with sandbag as seen in Program A or Barbell as seen in Program B.

Suggestions
Men: 40# DBs / 75# Bar
Women: 25# DBs / 55# Bar

Extra Challenge:
Men: 50# DBs / 95#+
Women: 35# DBs / 65#+

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The bike/row should take about a minute or less each time. It should be uncomfortable but not all out.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Each Round is:

12 Dumbbell Bear Complex

Rest 1 Minute Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 1:10 - 2:30

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the dumbbells. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 5 reps within a minute, you're on track. If you're getting more than 8 reps within a minute, try going heavier - if that's an option for you! If not, just keep crushing it.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Each Round is:

12 Barbell Bear Complex

Rest 1 Minute Between Rounds

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115-135#
Women: 75-85#

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 3:00

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the barbell. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 3 reps within a minute, you're on track. If you're getting more than 7 reps within a minute, try going heavier - if that's an option for you! If not, just keep crushing it.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Each Round is:

12 Sandbag Bear Complex

Rest 1 Minute Between Rounds

Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Extra Challenge:
Men/Women: 16 Reps Each Time

Score:
Fastest Round
Slowest Round

Goal: 1:10 - 2:30

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the sandbag. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 5 reps within a minute, you're on track. If not, consider shaving off 1-2 reps per round so that you can finish in 2:30 or less.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete

As Far as You Can Get in 15 Minutes:

1 Barbell Bear Complex (Each)
2 Barbell Bear Complex (Each)
3 Barbell Bear Complex (Each)

Keep adding 1 Bear Complex EACH every time it is your turn.

This is to be performed in I go - You go fashion. So partner 1 does 1 complex, then partner 2 goes. Then parter 1 does 2 complex, then partner 2 goes....and so on.

This workout can also be done with dumbbells or sandbag as seen in Programs A and C.

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115-135#
Women: 75-85#

Score: Final Round where BOTH partners completed all of the work + any additional reps (full complex) into the next round.

Goal: Finish the Round of 9-12 Reps EACH

Coaches Notes

Alright, guys. Between the two of you, you'll need to complete 6-10 reps within a minute to hit the goal - that's 3-5 reps per partner. Should be very doable considering you get to rest while your partner works.

Choose a weight that will be challenging to you but that you can do unbroken through the round of 7-8 reps. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

MAMA MODIFICATIONS

Bear Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, 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 help strengthen the posterior chain and support the growing belly.