Butts

4 Rounds
15 Stiff Legged "No Touch" Deadlifts
30 Jumping Lunges

Rest 2 Min between Sets

No rest between movements

Score is weight used for Stiff Legged DeadliftsFor the stiff legged "no touch" deadlifts - you will start with the bar in the hang position. Reach the butt back and keep the bar in contact with the legs. Allow the bar to travel down the leg by hinging at the hips. Goal is to keep knees pretty straight but not completely locked out. You will continue to go down until the bar is at the shins but do not let the bar (plates) touch the ground before turning it around to stand up.

Keep the bar in contact with the body on the way down and up. To stand up, squeeze the butt. Back should be flat and chest should be up throughout.

For the jumping lunges - you will jump as you switch which leg is in front and which one is in back. Touch the back knee lightly - no slamming! Make sure you are driving off of the front heel and working to keep the torso up.

If you cannot or are not ready to jump - no problem. Just sub regular lunges!

3 Rounds

1 Min Side Plank with Weight Right
15 Side Plank Pass Throughs Right
Rest 1 Min

1 Minute Side Plank with Weight Left
15 Side Plank Pass Throughs
Rest 1 Min
Max L -Sit Hang

No Score, but use a LIGHT weight. Go heavier after first round if first round is too light.For the side plank you can do it with both knees off of the ground, or you can put one knee down. You will be sideways on one elbow and the other arm (holding a light weight) will be extended out to the side (up).

Keep the hips lifted. If you start to sag you can take small breaks throughout the minute, but try to hold it! If you need to do these weightless that's ok too!

Once the minute is up you will perform the pass through by reading the weight around the torso and through the space between your hips and the ground. Roll back out of it and back to the starting position. That is 1 rep.

Once again - all of this can be done with no weight if necessary.

For the L-Sit Hang you will fight to keep your legs straight and out in front of you. If you need to allow a knee bend or even do the whole thing in a tuck position, that is ok.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a banded good morning

JUMPING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or sub stepping step up lunges. 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 a squat jump.

SIDE PLANKS WITH WEIGHT/PASS THROUGHS - In addition to the options in the movement description, you can use less weight or no weight, or practice holding a side plank without the rotation. If you’re working on healing or managing diastasis you may want to sub Functional Progression 2 (see the video demo in the Warm Up section of the website) or sub the rolling transition from Functional Progression 1 to 2. You could also sub BIRTHFIT Banded Woodchops or BIRTHFIT Windmills.

MAX L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

Part 1
5 Rounds (Not for Time)
15 Good Mornings
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left

Put weight you used for get ups for your score.

Good Mornings will be performed with the bar on the back of the shoulders. Feet are under the hips and weight is in the heels. Keep the chest up and belly tight. Allow your knees to bend slightly (very slightly) as you hinge at the hips. If you can keep the back flat - bend until you hit a 90 degree angle. From there, you will squeeze your butt to stand up.

For best visual of how to do these, check the demo video.

The lunge lunge jump is a reverse lunge right, reverse lunge left, two foot jump onto a box or something similar (all of that together is one rep). Make sure you are kissing the ground with the back knee for each lunge and driving off of the heel to stand. Jump height should be between 18-24 inches!

The half get up will be performed with a kb or dumbbell in your hand. You will lay flat on your back and extend the arm with the weight in front of you (like the top of a single arm bench press). Then you will keep your eyes on the weight and roll to your opposite elbow, lifting the weighted shoulder off of the ground. Then you will come up to the opposite hand.

Roll back down slowly.

Part 2
6 Rounds
1 Min alternating Up/Down Plank
30 Seconds Rest

(This will equal 4 total rounds)You will start in a plank on both elbows. You will come up with one hand then the other and then back down. Alternate which hand goes first each time and move for one min!

MAMA MODIFICATIONS

GOOD MORNINGS -

This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

LUNGE + LUNGE + BOX JUMP -

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 stepping backwards 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. If you are pregnant or early postpartum and managing the impact to your pelvic floor, for the Box Jump feel free to sub a shorter box/smaller height, air squats, or goblet squats.

HALF GET UPS -

This movement can put of pressure on the core and pelvic floor. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop

UP/DOWN PLANK -

BIRTHFIT Functional Progression 3 or the BIRTHFIT Bear Crawl would be an awesome option for managing any diastasis in the plank position. You could also try Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks

Part 1
4 Rounds
1 1/2 Split Squat Right - 8 Reps
1 1/2 Split Squat Left - 8 Reps
Single Leg Glute Bridge Right - 12 Reps
Single Leg Glute Bridge Left - 12 Reps
Alternating Right to Left then Left to Right Half V-UP- 16 Reps (8 per side)

Use Dumbbells or a bar for Split Squat and post that weight for your score.For the 1 1/2 Rep split squats the back leg will be elevated. You don't want it any higher than like a bench or a 20" box. You may go lower than that too, just a stack of plates is fine.

You will go all of the way down (butt lower than the knee) stand halfway up, then go all of the way down and stand all of the way up. That is 1 rep.

Make sure you have your front foot out far enough that you can drive off of that front heel and the weight isn't forced into the toe. These may be weighted with dumbbells, a barbell or may even be done with no weight.

For the single leg hip ups, lie in like a sit up position on the ground. Raise one leg straight and off of the ground. Squeeze the cheeks to get hips as high as you can. Come all of the way back down.

For these v-ups it will be right hand to left toe, then left hand to right toe. Alternate with each rep. You will do 8 per side per set.

Part 2
3 Rounds
30 Second Hollow Hold Right Knee Bent - Hands at Sides
Rest 1 Min
30 Second Hollow Hold Left Knee Bent - Hands at Sides
Rest 1 Min
30 Second Hollow Hold Arms Extended

Ouch. Cut down the holds to 20 seconds if you need to.

MAMA MODIFICATIONS

SPLIT SQUATS -

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, lower the height for the back leg.
If you’re having a hard time with the balance, (especially good for preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

SINGLE LEG GLUTE BRIDGE -
LOVE this movement for mamas! However, if you're pregnant and uncomfortable lying on your back you can adjust to a hip thruster, good morning, single leg RDL, or even a DB Step Up.

ALTERNATING HALF V-UP/HOLLOW BODY VARIATIONS -
For mamas trying to manage or heal any diastasis or pelvic floor dysfunction these movements can be very difficult to perform effectively. Feel free to sub any of the movements from the Core Functional Progressions (found in the Warm Ups section), or get creative and try the Overhead Plate or Farmer Carry Hold, Palloff Press, BIRTHFIT Dumbbell Windmill, or the BIRTHFIT Banded Woodchop.

Part 1:
4 Rounds
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
10 Shoot Thrus

Not really for time, but keep moving.For the single leg deadlift you will hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist. Allow a slight bend in the knee and touch either one head of the dumbbell or the bottom of the kb at the bottom. Keep the back flat and belly tight and squeeze the butt to stand up.

For the shoot thrus you will basically start in a push up position with your hands on parallettes, a stack of plates, benches - something like that. You will lift your knees up and swing your legs through until you have your legs straight and hip open in front of you. You will then shoot back through. That is one rep.

The closer you are to the ground - the harder these are. So scale if needed!

Part 2:
5 Min AMRAP
How far can you get in 5 min
1 KB Swing
2 Goblet Lunges
2 KB Swing
4 Goblet Lunges
3 KB Swing
6 Goblet Lunges
.....

Keep going until 5 min.

Score is round of Swings you get through.

Swings should be Russian - just to eye level - not overhead.

RX Men: 55#
RX Women: 32#We do this swing lunge combo a lot because it's such a good one to build the glutes and hamstrings!

For the swing you will keep the back flat and hinge at the hips. Allow a slight bend of the knee and then squeeze the butt hard to stand. Bring the kb to eye level.

The goblet lunges will be a reverse lunge while holding the kb in the goblet position at the chest. You will perform one lunge per side each time.

Part 3
3 Rounds

Box or Bench Plank Reach Ups
1 Min on 1 Min off

Basically start in a push up position and reach one hand up onto a stack of plates, a box or a bench. Bring the other hand to join it, then back down one at a time.

The higher the reach the harder this is.

If you need to scale further you may just reach and tap with one hand then the other!

Butts
10 down to 1

10 Pause Pistols Right
10 Pause Pistols Left
10 Side Lunges Right (w/kb or db)
10 Side Lunges Left (w/kb or db)
9 of each
8 of each
7 of each...

Down to 1

For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.

For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down!

The side lunges are actually very similar. You will hold a KB, DB or Plate at the chest. Reach to the side and into that one leg. Reach the butt back and down.

Guts
7 Rounds
30 Seconds Alternating V - Ups
30 Seconds Off

Then

4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest

For the alternating V-Up you will bring opposite hand to opposite foot with both arm and leg straight.

For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Avoid twisting!

Butts
4 Rounds
12 Good Mornings
8  Split Squats Right
8 Split Squats Left
1 Min Rest

Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Post weight used for Good Mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Tighten the belly and push the chest up.  Bend at the waist by reaching the hips back.  Knees may soften, but for the most part stay straight.  If you can maintain a good back position - go to 90 degrees.  If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated.  You will hold a dumbbell in each hand and will lower until the knee kisses the ground.  Drive through the front heel to stand.

Be careful of rolling forward onto the toe or allowing the knee to cave in.  Do all of these reps under control.

Guts
8 Min:
Max Plank Hold

Every time you come down - complete 8 Love TapsPlank should be on the toes and the elbows.  Do not allow yourself to sag.  If you start to sag - come down and do the love taps!  Goal is to either be holding or tapping the entire 8 min!

Every "tap" counts as a rep.  Fight to keep the legs straight.

You will sit on the ground and lift the legs (straight) up and over the object.  Do not DROP the heels to the ground once you are over.  Lower them under control and just "tap"!

Butts -
10 Min AMRAP
Get as far as you can:

2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
(one right, one left)
4 Single Leg Deadlifts
(alternating legs)
4 Step Ups
(alternating legs)
....

Keep adding 2 reps every time.

For single leg deadlifts keep the back flat and heels down.  Brace the belly and allow the torso to come forward with only a slight bend of the knee.

You will hold one KB or DB for the Single Leg DL

For the Step Ups you will also hold weight.  Step up roughly 15-24" depending on your height.

Drive off of the heel that is stepping up and make sure your WHOLE foot is on the box (or bench or whatever you are using).  Do not allow your knee to collapse inward.

Alternate feet with each rep.

GUTS -
In 4 Min get as far as you can:

1 V-Up
1 Super Man
2 V-Up
2 Super Man
3 V-Up
3 Super Man

....keep adding

Rest 4 Min

Repeat

(Start back over at 1-1)

4 Rounds
Not For Time
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
1 Min Banded KB Side Step Alternating

Use weight that feels right for you and allows you to keep moving.  Men try 50-55# and Women around 35#.For the reverse lunge side step ups.  You will hold a KB or DB at the chest.  You will lunge backward, step in, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.

For both movements focus on driving off of the heel of the front leg or leg on the box.

You will do 1 min on one side of the box or bench and 1 min on the other.

For the banded side kb alternating side step, you will hold KB or DB in goblet position - reach butt back and bend the knees slightly. Step to the side, then stand.  Go back into partial squat, step the other way - stand.  Keep going for 1 min!

8 Min Alternating Tabata
20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit upsLove taps are where you sit on the ground with straight legs.  You will lift both legs (fighting to keep them straight) up and over something (like a KB).  Control the legs and just tap the heels on one side - then the other.

For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!

PART 1:
5 Rounds
Not for Time
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)

RX:  No real RX - go as heavy as you can with controlled movement for both!

You can also do the KB squats with a belt and weight attached to it around your waist.

Put your score in as the weight you used for the Frog Squats.For the Frog Squats you will start in the top of a push up with the hands on the dumbbells.  You will jump your feet to your hands in your squat position - butt below knees, chest up, knees out, heels down.  From here you will basically stand up out of the squat - squat not deadlift - with the dumbbells in the hands.  Squat back down to place them back down and then jump back.

For the side plank rotations - this is challenging even without weight, so if you need to - start there.  You may do this with a small plate or a dumbbell. Keep the hips lifted!

List weight that you use for squats and put weight that you do for planks in comments.

PART 2:

20 Min EMOM
Minute 1 - Max Side to Side Lunge Hops Left
Minute 2 - Max Side to Side Lunge Hops Right
Minute 3 - Max Hollow Rocks
Minute 4 - Rest

This circuit is a booty and ab blaster!

Put the ability to enter score in there if you want - but main point is to keep moving through the whole minute each time!For the side to side lunge hops - you will basically be JUST above the bottom of a lunge and will hop side to side holding that position.  Goal is to not stand all the way up throughout the whole minute but keep moving from that lunge position.

For extra fun jump up onto something low like a 25 or 45 # plate.  Only if you are comfortable doing it!

For the hollow rocks - either keep rocking the whole minute - or scale to just a hollow hold or bringing the knees in and rocking.  But hold position!

Pull the lower back into the ground and lift the tailbone and shoulders off of the floor in order to find the correct position.  Think about drawing the belly and abs in - not pressing them out!

4 Rounds
NOT for time
15 Good Mornings
15 Roll Up with Slow Lower
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
1 Min  Plank Dumbbell Pass Reps

Score is  Good Morning Weight -

You may use a band or you may start with 95# for Men, 65# for Women and go up from there as comfort allows.

For the good mornings, the bar will be on the back in a similar position to the back squat.  From here you will reach the butt back and lower the chest - maintaining the arch of the back.  Knees will soften and bend, but only slightly.  If you can maintain positions, you will want to go to 90 degrees.  If back starts to round - do not go that far!

Squeeze the butt to stand up.

For the roll ups - You can do this on a bench or on the ground - you just need something behind your head to hold on to.

Keeping your legs straight and laying on your back - raise the legs, then the hips, press the low back into the ground/bench as you roll up - one piece at a time until all but your head and shoulders are up.  SLOWLY roll yourself all the way back down.

For the single leg deadlifts - you will hold the weight in the opposite hand of the working leg.  You will fight to keep the chest up and heel down.  Allow a slight bend in the knee.  Stand up completely at the top.

For the plank dumbbell pass reps you will be in the push up position. You will grab a dumbbell with the right hand and pass it to the left hip.  Then you will grab another dumbbell with the left hand and pass it to the right hip.  Then by again reaching across you will bring the dumbbells back up.

4 Rounds
Not for Time
20 Banded Crunches
15 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
10 Glute Bridge Up

No RX Weight

Men Try 40+ Dumbbells for all
Women Try 25+ Dumbbells for all

Glute Bridge may be done with dumbbells, barbell, sandbag - whatever!

If you are unable to do the banded crunches as seen in the video due to equipment resons...you may just do them without - or put a super light weight on the feet.

The Lunge, Lunge, Swing goes reverse lunge right, reverse lunge left, then a swing like a devil press/kb swing from between the legs.  All 3 of those is one rep.

Make sure on the lunges that you touch the back knee and drive off of the front heel for each rep.

On the swing - focus on squeezing the cheeks hard!

For the half get up - it's exactly that.  It's PART of a turkish get up.

You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the groud to start.  You will roll to the opposite elbow - then hand - then control back down.  Do NOT just plop back down.

Keeping your eyes on the weight throughout will aide in the balance and stability part ot this movement.

The glute bridge ups can be done off a bench, your couch, a box  - whatever.  Place your shoulders across whatever it is and something - dumbbell(s), barbell, sandbag etc in the crease of the hip.  Drive through the heels and drive the heels up until you are in a hips up / table top position.  Squeeze the cheeks hard to make this happen.  Hold for a brief pause at the top.

4 Rounds Not For Time
10 Bulgarian Deadlift Right
15 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
15 Bulgarian Jumping Lunges Left

Take breaks after the jumping  lunges but go straight from the Deadlifts into the lunges if possible.

Score is weight used.So we do single leg deadlifts a lot.  But since your back leg on these will allow you to have a little more balance - you should be able to go a bit heavier.  Start by trying 65# or 25# dumbbells but try to go up if possible!

It is easier to go straight from the deadlifts into the jumping lunges if you use dumbbells - but either way is fine.

For the deadlifts you will have the back leg on a step behind you - roughly 12" high.  Not as high as a 20" box or bench.

Make sure that front heel is down.  Keep the back flat and perform a deadlift driving off of that front leg.  Keep in mind this is a deadlift and NOT a lunge.  Hinge forward from the hip with just a slight bend in the knee.  Stand all of the way up at the top of each rep.

For the jumping lunges you will leave that back foot up on the step.  Show control as you go down into the bottom of the lunge.  Get as deep as you can.  From the bottom position you will jump!  Keep the back foot on the step and drive off of the front heel.  When you land back down show control back down and once again lower back down.  Do not allow the knee to collapse in on these reps!

If you are unable to jump you may just do regular split lunges!

4 Rounds Not for Time
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)

No score for this one!For the stability crunches you will hold the middle of a v-up/crunch position basically with your hands behind your ears.  You will then come and tap your toes without allowing your body to move.  Then bring the hands back behind the ears.  That is one rep.

Definitely watch the video.

For the plank step ups you will start out in the top of a push up position in front of like a box/bench/stack of plates - something like that.

Then you will reach one hand up and place it on the step - followed by the other hand.  Then back down with the first hand and back down with the second.  Alternate which hand reaches up first each time.  Keep the belly tight and do not sag or raise your hips up.  Stay flat!

If you need to use a shorter step you can or if you need to even go to your knees that is ok too.

8 Rounds
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left

Idea weight for Men: 55#
Idea weight for Women: 35#

NOTES:

For this booty blaster portion you will hold the dumbbell or KB at the shoulder with the opposite hand from the working leg.  Step the foot back with a long step so that the front heel stays on the ground when the back knee kisses.  Drive out of the heel to stand

After 8 reps of the reverse lunge on one side.  Keep the working leg the same as you switch to the single leg deadlift.  Again you will hold the weight in the opposite side hand.  Keep the working heel down as you hinge at the hip, keep the chest up and only allow a slight bend in the knee.  Tap the weight on the ground.  Squeeze the butt to come up.

This is not for time, but try not to rest much.  Definitely the goal is to not rest in between exercises for the same working leg.

5 Rounds
30 Russian Twists
3 Plank Ups

This one is for time

Men use 25# ish
Women use 10-15#

NOTES:

You will complete 30 russian twists by sitting on the ground and leaning back a bit, bending the knees. You will hold a DB or a plate at your waist and rotate side to side tapping the weight to the floor.  Every time you tap you count that as 1 rep.

Once you have completed 30 reps you will put the feet on a box or bench and be in the push up position.  Walk your hands back toward your feet as you pike your hips up.  Then walk your hands back out to the plank.  That is 1 rep.  No sloppiness or sagging!

3 Rounds
1 Min Slow Split Squat Right
Rest
1 Min Slow Split Squat Left
Rest
1 Min Slow Romanian Deadlift
Rest

Go LIGHTER than you think and increase weight for round 2-3 if you can.

Score is weight you used (either bar + plates or total weight of the dumbbells)Each rep will be 3 seconds down and 3 seconds back up.  This is true for all 3 stations.

For the split squats you will want back leg slightly elevated. Make sure you aren't TOO far forward from the elevated leg that you are getting stuck or that the heel is coming up at the bottom.  Get as low as possible and make sure the knee is not buckling in.

May do these with a bar on the back or dumbbells in each hand.
Stand up, but to not fully extend the knee and hip at the top.
Remember, 3 seconds down and 3 seconds up.
For the romanian deadlifts  you will do the same thing.  3 seconds down and 3 seconds back up.  The knees will soften but will remain mostly straight through out.  Keep the back flat and chest up.

6 Minute EMOM
Every Minute on the Minute for 6 Minutes

30 Seconds Hanging Knee Tuck Kick Outs
30 Seconds Rest
30 Seconds up Down Plank
30 Seconds Rest

Back and forth for 6 Min (6 Rounds)For the hanging knee tucks  you will hang from the bar and have both knees tucked to the chest.  You will kick one foot out - bring it in.  Then kick the other foot out and bring it in.  Cycle for 30 seconds.

For the Up Down Plank you will start in a plank position on the elbows.  One hand at a time come up to the hands - then back down to the elbows.  Alternate which hand comes up and down first for each rep.

10 Rounds
10 Single Arm Russian Swing Right
10 KB Reverse Lunge Right
10 Single Arm Russian Swing Left
10 KB Reverse Lunge Left

Men Use: 53#
Women Use: 24-35#

You can sub with a dumbbell if you need to!

Put what weight you use for your score.  This isn't for time, but try not to break often.Absolutely don't break bewteen a set of swings and the lunges on that same side.  If you need to break do it after a set of lunges.

For the swings you will hold the KB with only one hand.  Swing it between the legs.  Keep the heels down, bend the knee slightly, allow the chest to come forward.  Keep the chest up and back flat.  Stand up hard and fast bringing the KB to just eye level.

For the lunges you will hold the KB at the shoulder OPPOSITE of the leg that will stay forward in the lunge.  Step back and touch the back knee to the ground.  Drive up by pressing through the heel. Do all 10 reps on one side.

2 Rounds
30 Second Plank Hold with Right Hand and Left Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Left Hand and Right Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Right Elbow to Left Knee
30 Seconds Rest
30 Second Plank Hold with Left Elbow to Right Knee
30 Seconds Rest

5 Rounds
Not For Time

20 Banded Side Step Left
10  Banded Good Morning
20 Banded Side Step Right
10 Good Morning
20 Banded Walk Steps Forward
10 Good Morning
20 Banded Walk Steps Backward
10 Good Morning

Then

4 x For Max Accumulated Time

L - Sit or L-Sit Scaled Hold

May also do L Hang

Rest as needed - at least 30 seconds - between attempts!
Score is total accumulated time in L Sit or Hang!!

NOTES:

This one is pretty self explanatory.  See video for best description.
Just make sure on all of the banded stuff that there is a slight bend in the knee and heels are down.
You can do this with a gymnastics band around the feet or a band like a hip circle around the knees.
See video for option with dumbbells/ barbell if you don't have bands.  Get some though - super cheap and great for butts and guts fun!

Good mornings may be done with the pull up type band or you can use a light barbell if necessary.

For the L Sit or Hang - choose a method or scale that allows you to get at least 20 seconds each time and rest at least 30 seconds between.

Butts

4 Rounds
12 Good Mornings
8  Split Squats Right
8 Split Squats Left
1 Min Rest

Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Post weight used for Good Mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Tighten the belly and push the chest up.  Bend at the waist by reaching the hips back.  Knees may soften, but for the most part stay straight.  If you can maintain a good back position - go to 90 degrees.  If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated.  You will hold a dumbbell in each hand and will lower until the knee kisses the ground.  Drive through the front heel to stand.

Be careful of rolling forward onto the toe or allowing the knee to cave in.  Do all of these reps under control.

Guts:

8 Min
Max Plank Hold
Every time you come down - complete 8 Love Taps.

Plank should be on the toes and the elbows.  Do not allow yourself to sag.  If you start to sag - come down and do the love taps!  Goal is to either be holding or tapping the entire 8 min!

Every "tap" counts as a rep.  Fight to keep the legs straight.

You will sit on the ground and lift the legs (straight) up and over the object.  Do not DROP the heels to the ground once you are over.  Lower them under control and just "tap"!

Butts FIRST!

Every 2 Min for 12 Min (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges

RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs

Every 2 min you do the 12 and 12 and rest for the remainder of the time.

The Sumo RDLs are done in a sumo stance - which is slightly wider than your squat stance.  Toes should be turned out slightly.
You will hinge at the hips and allow a slight bend in the knees. Keep the dumbbells or barbell close to the body by actively pulling it back.  Keep the back flat / chest up and heels down.
Bring the weight to about mid-shin - not all the way down.  Squeeze the butt to stand up.
For the lunges you can hold the dumbbells however you want - either to the side or at the shoulder.  If you are using a bar, you may use front or back rack!

8 Min AMRAP
6 Around the Worlds
24 Russian Twists

Weight for Russian Twists - Up to you but try -
Men - 25-35#
Women - 15-20#

An around the world is hanging from the pull up bar and keeping the legs as straight as possible - make big circle from the hips.
Try not to use any momentum!
Scale to knees around the world if necessary.
This movement can also be done on the ground with the hands down to the sides!
One rep is just around once.  Not both ways.  So each round is 3 x both ways.
For the Russian twists you may use a dumbbell, plate, or med ball.  Each tap will equal 1 rep!
Keep repeating the 6 and 24 as many times as possible for 8 minutes!!

5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

Score is weight you used for Step Ups/Lunges...this way you don't have to worry about counting the WHOLE time!

For the side step ups you want between 15-20" depending on how tall you are.  You may use dumbbells or a barbell.  Focus on driving off of the heel and standing all the way up.  You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.

The reverse lunge is just on the ground (no box).  You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand.

For the opposite arm opposite toe crunches, you may do these weighted or unweighted.  Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

4 Rounds
Not For Time
20 Elevated Sumo Squats
10 No Touch PAUSE Single Leg DL Right
10 No Touch PAUSE Single Leg DL Left
10 Shoot Throughs
30 Second Plank + Up Down

RX Ideas:
Men: 50-80#
Women: 30-50#

Score is weight used for single leg DL.

For the elevated sumo squats you will hold a db or kb between your legs.  You should be elevated on 2 boxes or on  2 stacks of plates...something like that.

Make sure you are high enough that you can get to a full depth squat while holding the object with straight arms.  Then you will stand completely at the top and squeeze the cheeks.

Single leg deadlifts - we do them a lot - because they are one of the best!  Add pause with a knee raise at the top this week!

For these, you should have a flat back and slight bend in the knee.  The dumbbell or kb should be held in the opposite hand of the working leg.

For the shoot throughs, the higher the boxes or parallettes the easier this will be.  It requires you to really tuck the knees up and in and punch forward, then reverse it on the way back!  If you are using KBs, make sure you stabilize them, so when your weight shifts, they don't fall over!

For the plank, you will start on your elbows and 1 arm at a time come up to the hand (like the top of a push up).  You will then transfer back down - keep repeating of 30 seconds.