4 Rounds
Not for Time
10 Pistols or Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs
30 Russian Twists

No specific RX Weight, see below for recommendations!

Score is weight you use for Sumo Deadlift.  Put weight for other things in comments!A "Pistol" is a single leg squat!  The focus with these is to REALLY reach the butt back to stay in the heel and work not to allow your working knee to cave in.  Lower under control.  It is TOTALLY normal to have one side that is weaker or less coordinated than the other.  If you need to use a target to help - if these are new - that is fine. You may try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening...step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable.  You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out.  Focus on driving the knees out and squeezing the butt at the top of each rep!  These can be done pretty heavy but for 15 reps each time don't need to be anything crazy.  Between 95-155 for women and 155-225 for men would be a general guideline.  They can also be done with just a heavy kettle bell.

Choose either the foam roller or the barbell for this one and you can try it from your knees or your feet.  Be careful not to roll out too fast and keep the arms straight both out and in.  You may have to only go out a little way if this is your first time with this one.

You can use a plate, a med ball, or dumbbells for the Russian twists!

MAMA MODIFICATIONS

PISTOLS OR SIDE BOX STEP OFFS - These can be great movements for mamas but if youre having any SPD pain or trouble with balance feel free to sub a supported pistol to a box, shorter box step offs, step ups, goblet squats. hip thrusts, or single leg glute bridges.

SUMO DEADLIFTS - If the shape of your belly or any tightness in the hips is making this movement uncomfortable, try putting the weight on a stack of plates so that you do not have to reach down quite as low to pick it up.

BARBELL OR FOAM ROLLER ROLL OUTS - If you ntice any coning in your belly or feel yourself bearing down in your pelvic floor, modify to a shorter range of motion or sub Birthfit Functional Progressions (See BF Youtube library for demos), Bear Crawl, Farmer Carries, Overhead plate holds, waiter walks, or sled push/pull.

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg deadlift as your score.Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew each other and I've called them that ever since. See video on IG and FB.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

HOLLOW ROCKS - If you notice any coning or are working on healing DR, you can try subbing BF Functional Progression 1(you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.

KB SWING - If you notice and 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 a single arm swing!

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk. Check out the BIRTHFIT Youtube library for demos.

Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

You will use the same weight for the whole thing and keep it on the back for the full 2 min.

Men try around 75-115#
Women try around 45-75#Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!

You will start with 30 seconds of reverse lunges on the right leg.

Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.

After 30 seconds on the right - switch to the left and do 30 seconds.

After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.

From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.

Keep the heels down, chest up, knees out!

Part 2:
Guts
5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down

Rough idea for weight on the Russian Twists - 10 - 30#

This is NOT for time because the candlestick roll downs are meant to be SLOW!

Just post weight used for your score.For the russian twists - each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!

For the slow candlestick roll downs you will roll your butt and legs and low back up off of the ground and point the toes toward the ceiling.

Then you will SLOWLY roll yourself down - one verterbrae at a time, until you are all the way down with the feet on the ground.

MAMA MODIFICATIONS

WALKING 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.

SUMO STANCE RDL - 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 Goodmorning

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

AROUND THE WORLD - This movement can put a lot of pressure on your core and pelvic floor. If you are preganant, in the rehab stages of postpartum, or working to heal diastasis or PF dysfunction you may want to use this time to practice any of the BIRTHFIT Functional Progressions especially the rolling transition from FP1 to FP2 (Check out the Functional Progression Warm Up Video on the Members Only page). You could also sub BIRTHFIT Banded Woodchops, Farmer Carry, Ball Slams, Overhead Plate Hold/March, or BIRTHFIT Half Kneeling Windmill (Visit their Youtube channel for demos).

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
Mark weight you used in comments of Part 2!

Got this one from my friend Jen. She said it lit her booty up so she wanted to share it!

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!!

MAMA MODIFICATIONS

WALKING 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.

SUMO STANCE RDL - 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 Goodmorning

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

AROUND THE WORLD - This movement can put a lot of pressure on your core and pelvic floor. If you are preganant, in the rehab stages of postpartum, or working to heal diastasis or PF dysfunction you may want to use this time to practice any of the BIRTHFIT Functional Progressions especially the rolling transition from FP1 to FP2 (Check out the Functional Progression Warm Up Video on the Members Only page). You could also sub BIRTHFIT Banded Woodchops, Farmer Carry, Ball Slams, Overhead Plate Hold/March, or BIRTHFIT Half Kneeling Windmill (Visit their Youtube channel for demos).

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 Lunges...this way you don't have to worry about counting the WHOLE time!

For the side step ups you want between 16-24" depending on how tall you are. You will hold a single DB or KB with outstretched arms in front of you. If you are unable to do that - you may try using a lighter weight or hold the weight at your chest. Focus on driving off of the heel and standing all the way up. Pause a bit at the bottom. Use no rebound. 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. Hold a dumbbell or KB in each hand.

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.

MAMA MODIFICATIONS

WEIGHTED 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

REVERSE 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.

ALTERNATING WEIGHTED CRUNCH - This movement 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:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

7 Rounds
Not Really for Time
10 Jumping Squats
5 Lunge Ball Right Leg Forward
5 Lunge Ball Left Leg Forward
10 Slow Negative DB Stiff Legged Deadlift

Idea for weight-
30s-50s for Men
15-35s for Women

12-20# Ball

Score is what weight dumbbells you use

For the booty part of today's Butts and Guts -
You will do 10 jumping squats. You will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. You will jump from that position all the way to extension of hips and knees driving through the heels.

For the lunge balls - you basically do a wall ball with a lunge instead of a squat. We recommend the reverse lunge step back approach. You will hold the ball at the chest. Take a long lunge step backwards. Lightly touch the back knee. Drive off of the front heel and use that drive from the leg to throw the ball. If you can't get it all of the way to 9-10' that's ok!

Also - this was a Street Parking Member Travis Leamons creation - blame him.

For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.

4 Rounds
Not for Time
8 Ring/TRX Band Knee Tucks
16 Love TapsFor the Ring or TRX Band Tucks you will put your feet through the rings with your hands out in a plank position out front. You will pull the knees to the chest, then back out to plank.

You may try doing one knee at at time if necessary. If you do not have the TRX Band or Rings to use - you may roll a yoga ball in or do pike ups with feet on the box.

The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back ove to the other side. Every lift up and over is one rep.

MAMA MODIFICATIONS

JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

7 Rounds:
EACH Round is...
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning

Then
8 Windshield Wipers or Supine Toes to Bar/Dumbbells

Score is weight used for the complex.
Goal: Use a weight that will allow you to get through without having to put it down.

So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 8 Windshield Wipers. (4 Each way alternating). That WHOLE thing is 1 round. This workout is 7 rounds of that. SO you end up doing 49 lunges - 49 good mornings - 49 windshield wipers.

On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.

On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.

Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.

For the windshield wipers or supine toes to weight - you will lay on your back and hold the bar locked out at like the top of a bench press position.

For windshield wipers you will keep legs as straight as possible - reach them out to the side and then like a windshield wiper up and around to the other side and back. Over and back = 1 rep.

If that won't work you may simply do a leg lift bringing shins/toes to the weight. Lower under control.

8 Min AMRAP
16 Russian Swings (heavy for you)
8 Sit Up to Stand with DB or MB

Use a KB that is heavy for you on the swing.

For the MB Sit Up -
Men 15-25 lb
Women 10-20 lb
Even though this is an amrap, make sure you are really focusing on quality.

For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level.

For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead. You will want to kind of throw the weight forward and follow the momentum with your body to help you stand.

If it's not happening you can also just do a weighted sit up!

MAMA MODIFICATIONS

REVERSE 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.

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.

WINDSHEILD WIPERS/SUPINE TOE TOUCHES - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

4 Rounds
Not For Time
15 Banded Side Steps Right
15 Banded Side Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)

Enter weight used for Single leg deadlift for your score!Banded side steps can be done with either a band around the knees or a gymnastics band at the feet. (See video on IG and FB). Get a slight bend in the knees, keep the heels down, and take big steps.

If you don't have a band to put around the knees or the feet for the side steps - you may swap out a side step up. So you will be on the side of the box instead of behind it. You can hold light 10-15# DBs and do 15 Side Step Ups on each side.

On the single leg deadlift make sure you are holding the kb or db in the opposite hand of the foot that is down. Complete a regular single leg deadlift and then bring the knee up and kb or db up to the shoulder - hold for 3 seconds - then repeat. Try not to put the foot down between reps.

Squeeze the belly and butt in that hold position.

On the Russian twists, use a weight that you can get through the whole thing in 1-2 sets. Keep the shoulders and feet off of the ground. Each rep is touching the dumbbell or plate on both sides.

For the L-sits, choose a method that you can hold for at least 20 seconds each time. Accumulate 1 min each time.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

L-SIT HOLD - 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.

4 Rounds
Not for Time
15 Double Dumbbell Sumo RDL (no touch)
10 Dumbbell on Shoulder Split Squat Right
10 Dumbbell on Shoulder Split Squat Left

Post:
4 Min Tabata Hollow Rock
On rest hold Superman Position

20 Seconds Hollow Rock
10 Second Superman hold

Repeat for a total of 4 min

Score is weight used for SumosOn the Dumbbell Sumo Stance RDLs you will stand in a sumo stance with dumbbell heads touching. Perform a stiff legged deadlift (very little knee bend) and on the way back down you will not comeall the way to the ground, but will stop about mid shin.

Keep the back flat, chest up and drive through the heels. Squeeze your butt at the top of each rep.

You could also do these with a barbell. We like the dumbbells for this if possible because you can go much lower.

On the split squat, you will make sure you are far enough away from the bench or box - or whatever is elevating your back foot- that you can keep your heel down and get to at or below parallel.

Focus on not allowing that knee to collapse in, but think about pushing it out with the foot straight forward. This time the dumbbells will be resting on the shoulders.

You could also do these with a barbell on the back if necessary.

For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.

If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.

You will perform the hollow rocks for 20 seconds. Then you will flip over onto your stomach for a superman hold for 10 seconds. Keep switching back and forth for 4 min.

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 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!).

HOLLOW ROCKS - If you notice any coning or are working on healing DR, you can try subbing BF Functional Progression 1(you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.

SUPERMAN HOLD - If your uncomfortable being on your belly try subbing BIRTHFIT Functional Progression 3 or a Bear Pose Hold. You could even sub and overhead plate hold or a farmer carry hold.

4 Rounds
Not for Time
8 Side + Forward Lunge Right
8 Side + Forward Lunge Left
8 (4 count down + 4 count up) Stiff Legged Deadlifts
8 Around the World (there and back = 1)
8 Shoot Thrus (Forward and back = 1)

You will use either bar on the back or holding a KB or DB for the lunges and DL. Use same weight for both and use that as your score.For the side + forward lunges you will lunge to the side - back in - then step forward - back in. Do all 8 reps on one side before doing the other. BOTH lunges combined = 1 rep.

For these lunges the major key is to keep the heel DOWN. For the side lunge this is going to mean that you will really have to reach the butt back. Push the knee out so it doesn't cave in. Go as low as you can keeping the heel down, knee out, and no pain or knee discomfort!

When you step forward for the lunge - take a long enough step that you can keep the heel down when your back knee touches!

For the stiff leg deadlifts these are NO TOUCH with a 4 second lower and a 4 second up! Knees should be pretty straight, heels down, back flat. Only go as far down as you can keep the back flat. This will depend on your hamstring tightness usually. Keep the bar or KB/DBs close to the body!

For the Around the World reps you will hang from the bar or you can do these lying on the ground. You will fight to keep the legs straight as you lift them and rotate them clockwise ALL the way around - then counter clockwise all of the way back. There and back = 1 rep. You can also do these with just your knees for a slight scale.

For the shoot thrus - the higher your platforms - the easier these are. You start with your hands each on a platform (2 boxes, stack of plates, paralletes, your counter tops - whatever!! Basically you are in this elevated push up position. From here you tuck your knees and swing THROUGH until your feet are in front of you with your body in a straight line. After that you tuck the knees again and go back to the start!

MAMA MODIFICATIONS

LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. 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.

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 Goodmorning

AROUND THE WORLD - This movement can put a lot of pressure on your core and pelvic floor. If you are preganant, in the rehab stages of postpartum, or working to heal diastasis or PF dysfunction you may want to use this time to practice any of the BIRTHFIT Functional Progressions especially the rolling transition from FP1 to FP2 (Check out the Functional Progression Warm Up Video on the Members Only page). You could also sub BIRTHFIT Banded Woodchops, Farmer Carry, Ball Slams, Overhead Plate Hold/March, or BIRTHFIT Half Kneeling Windmill (Visit their Youtube channel for demos).

SHOOT THROUGHS - This movement 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. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

4 Rounds Not for Time

10 Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs
30 Russian Twists

No specific RX Weight, see below for recommendations!

Score is weight you use for Sumo Deadlift. Put weight for other things in comments!

Step offs can be done as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out. Focus on driving the knees out and squeezing the butt at the top of each rep! These can be done pretty heavy but for 15 reps each time don't need to be anything crazy. Between 95-155 for women and 155-225 for men would be a general guideline. They can also be done with just a heavy kettle bell.

Choose either the foam roller or the barbell for this one and you can try it from your knees or your feet. Be careful not to roll out too fast and keep the arms straight both out and in. You may have to only go out a little way if this is your first time with this one.

You can use a plate, a med ball, or dumbbells for the Russian twists!

4 Rounds
NOT FOR TIME
10 Single Leg Split Squats Right
10 Single Leg Split Squats Left
10 Strict Knee Raise or Strict TTB
20 Single Leg Bridge Ups with 1 Second Pause
(Each Leg, 20 on one side then switch)
1 Min Plank

Idea for weight for Men: 35#+ Dumbbells / 75-95# Bar
Idea for weight for Women: 25# + Dumbbells / 45-65# Bar

Score is dumbbell weight.

For the split squats you will put your back leg up on either a bench, a box, or whatever you can find. No higher than 20" but at least prob 10-12".

Make sure your front foot is out far enough that you can keep your heel down when you are at the bottom. Goal is to keep your torso upright - heel down - and don't allow your knee to cave in. Get your butt below the knee for each rep. Do all 10 on one side before switching sides.

For the strict toes to bar or knee ups - it's just that. Choose a method that allows you to get at least sets of 3-5.

For the single leg bridge ups you will lay on the ground. Raise one leg up and have the other foot planted on the ground with a bent knee. Squeeze the butt up to raise the hips until they are all of the way open. Hold at the top for 1 second before lowering back down.

For the plank - keep the butt down and the abs tight! No sagging. If you need to break you can just accumulate 1 min.

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 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!).

TOES TO BAR - This movement and it's scaled version of Knee Raises 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: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

SINGLE LEG BRIDGE UPS - If you feel any pressue in your lower back shorten the range of motion and try not to lift your hips as high OR modify to a regular glute bridge with two feet on the ground. PLANK - For the pregnancy mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table-top/all-fours/bear position with knees hovering off the ground. You could also sub a farmer carry hold, overhead plate hold, or any of the Birthfit Functional Progressions (Visit Birthfit Youtube channel for demos!)

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg deadlift as your score.Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew eachother and I've called them that ever since. See video on IG and FB.

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS - This can be a great movement for mamas but if you feel any instability or discomfort use less weight or modify to a standard hip thrust with two legs. You can also sub a glute bridge without any weight.

GOBLET REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

LOVE TAP - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk RUSSIAN TWISTS - Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (Search Birthfit Youtube library for demos)

Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

You will use the same weight for the whole thing and keep it on the back for the full 2 min.

Men try around 75-115#
Women try around 45-75#Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!

You will start with 30 seconds of reverse lunges on the right leg.

Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.

After 30 seconds on the right - switch to the left and do 30 seconds.

After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.

From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.

Keep the heels down, chest up, knees out!=

Part 2:
Guts
5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down

Rough idea for weight on the Russian Twists - 10 - 30#

This is NOT for time because the candlestick roll downs are meant to be SLOW!

Just post weight used for your score.For the russian twists - each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!

For the slow candlestick roll downs you will roll your butt and legs and low back up off of the ground and point the toes toward the ceiling.

Then you will SLOWLY roll yourself down - one vertebrae at a time, until you are all the way down with the feet on the ground.

MAMA MODIFICATIONS

REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do 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.

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. RUSSIAN TWISTS - Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (Search Birthfit Youtube library for demos)

CANDLESTICK ROLL DOWN - Overhead Plate Hold, Waiter Walks, BIRTHFIT Bear Crawl, BIRTHFIT Advanced Bear Crawl, BIRTHFIT Functional Progression 3 (Search Birthfit Youtube library for demos)

4 Rounds

10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left

These movements can be done with either a pair of dumbbells, or the barbell on your back.

Use a weight that will allow you to do all sets unbroken.
Height for deficit should be 3-5"

Score: Weight Used (Use Same Weight for both Movements)

4 Rounds
1 Min Pause Alternating Bicycle Crunches
Rest 1 Min

Each Pause should be 2 Seconds

MAMA MODIFICATIONS

DEFICIT REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

BICYCLE CRUNCHES - Any of the BIRTHFIT Functional Progressions (1-4) would be great here (visit their Youtube Library for tutorials)! I especially love the Banded Crossover version of Functional Progression 1, BIRTHFIT Dumbbell Windmill, and the BIRTHFIT Banded Woodchop. You can also sub Ball Slams, Farmer Carry, Waiter Walk, or Overhead plate hold/walk/march.

Butts

4 Rounds
10 Good Mornings
20 No Touch Sumo Deadlifts

Not really for time or anything. But go right from the Good Mornings into the Sumo Deadlifts. Rest as needed between sets.

NO RX Weight. Guys try between 95-155 - Girls try 65-95 - all depending on ability to move well and do sets pretty unbroken.For the Good Mornings the bar will be on your back (like for a back squat). You will start standing completely and then you will reach the butt back as the chest and torso reach forward. Focus is on maintaining a rigid spine and flat back position. Knees can bend slightly. If flexibility and strength allows you will go to 90 degrees.

Squeeze the cheeks to stand up!

For the no touch sumo deadlifts you will have a stance that is slightly wider than your squat stance. You will deadlift the bar from the ground for the first rep and then you will reach the butt back, allow the knees to bend slightly as you push them out, and hinge forward from the hip. Keep the bar in contact with your body and stop JUST before the plates touch the ground.

Guts

5 Rounds
30 Seconds Plank Up Downs
30 Seconds Hollow Rock
30 Seconds Rest

For the plank up downs you will start on the elbows. You will come to the palm on one hand, then the other until you are basically at the top of a push up. Then you will lower to one elbow and then the other. Alternate which hand/elbow goes first each time.

For the hollow rocks you will put the feet out with the legs as straight as possible and the hands above the head with the biceps by the ears. (All while laying down.) You will then draw the belly in and ribs down, pressing the lower back into the ground. From there you will use your abs and core to rock you back and forth, focusing on keeping your shoulders off of the ground and your lower back pressed into it.

Scale to knees in if necessary.

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.

PLANK UP DOWNS AND HOLLOW ROCKS - If you notice any coning in the plank or hollow positions or are working on healing DR, you can try subbing BF Functional Progression 1(you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry and focus on your posture and breathing mechanics.

5 Rounds
Not for Time
10 Single Leg Hip Thrusts Right
10 Single Leg Hip Thrusts Left
15 Goblet Reverse Lunge Right
15 Goblet Reverse Lunge Left
20 Love Taps
30 Russian Twists

No RX Weight. Go as heavy as you can for each movement maintaining the ability to go unbroken for each set. You are not necessarily going to use the same weight across the board.

Score is weight used for the thrusts

For the hip thrusts you can do this single leg version with just a single dumbbell. You will wan to lean against a box or bench with the shoulders on top of it when you press up.

Place the dumbbell on the hip of the foot that will stay on the ground. Drive through your heel and drive the butt to squeeze as your hips raise!

For the reverse lunges this week you will hold a dumbbell or kb (or even a plate) in front of you at chest/shoulder height. Do all reps on one side before doing the other. Back knee should kiss the ground for each rep. Make sure you take a big step back so you can drive through your heel.

A love tap is this: Sit on the ground with the legs straight. Sit up tall! place an object around the area of the ankle. For each rep you will lift the legs (fighting to keep them straight) up and over the object. That is one rep. Go back and forth!

A Russian twist will be with a weight in the hands. You will sit on the ground and lean back. Tap the object on the ground on one side, then the other. Going back and forth. For this one you must hit BOTH sides to complete 1 rep!

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS: This can be such a great movement for Mamas! Focus on keeping your hips level and if you feel any instability try modifying to a regular hip thrust with both feet on the ground.

GOBLET REVERSE 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 hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

LOVE TAPS: This movement puts a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

RUSSIAN TWISTS: Deep twists are generally not reccomended during pregnancy because of the pressure it can create in the belly and on the organs. Feel free to modify to any of the following movements: Pallof Press, Functional Progression 2,BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop, Elevated Plank Ups, Overhead Plate Hold,Waiter Walks, BIRTHFIT Bear Crawl

4 Rounds
(Not for Time)
15 Slow Negative - No Touch Stiff Legged Deadlifts
10 Pause Split Squat Right
10 Pause Split Squat Left
30 Second L (or Tuck) Hang
20 Weighted Sit Ups

RX: Something that burns but you can do unbroken.

Guys try 95# + for Deads and same on your back or 40# DBs + for Split Squats
Girls try 65# + for Deads and same on your back or 25# + DBS for Split Squats

For the slow negative no touch stiff legged deadlifts - you will start with the bar off of the ground, but below the knees. You need to keep the back flat and chest up, but you want the least bend in the knee possible for this movement (a slight bend is good - not fully locked out).

You will squeeze the butt to stand up at a normal pace, but when lowering back down you will do it on a 3 count - a slow 3 count. You will lower to below the knee, but not all of the way to the ground.

For the split squat the back leg will be slightly elevated - just 8-12" is fine. You will need either place the bar on the back or hold dumbbells in each hand. You will make sure the front foot is what is loaded with the heel down. You will lunge/squat down until the butt is below the knee on the front leg. You will hold at the bottom for a 3 count before standing back up. Do all 10 on one side before going into the other!

For the L Hang you will hang from the pull up bar and keep the legs as straight as possible as you hold them out in front of you (in an L). If you need to bend them slightly that is ok. If you need to completely tuck them in - that is ok too! Find something you can hold for the whole 30 seconds.

For the weighted sit ups you may pick your weight! Probably between 10-20#. Touch the weight on the ground behind you and raise it over your head at the top.

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 Goodmorning

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!).

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.

WEIGHTED SIT UPS - This movement 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 less weight or fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

Butts and Guts AMRAP

15 Min AMRAP
20 Stiff Legged Deadlift
10 Weighted Step Ups Right
10 Weighted Step Ups Left
20 Up and Over Crunches
20 Out and Back Crunches

RX Men: Deadlift 55# +, Step Up 40-55#
RX Women: Deadlift 35# +, Step Up 25-35#

Height - 16-24" (depending on how tall you are)For this one - I demo'd it with a kettlebell but you can replace the deadlifts with a bar if you want to - if you need to for weight or what have you. You can also hold a dumbbell while you do the step ups if you want to as well.

The goal is to treat this like an AMRAP though and the goal would be to get at least 4 rounds.

For the stiff legged deadlift - you need to keep the legs pretty straight with just a slight bend in the knee. Hinge from the hips and keep the back flat to grab the weight, then basically just squeeze your butt to stand up.

For the step ups you will hold either the dumbbell or kettlebell in one hand and step up with the opposite foot. Make sure your whole foot is on the box or whatever you are using to step up on. Do all 10 on one side before starting on the other.

For the up and over crunches - these may be done on the ground or on the edge of a bench or box. You will tap the ground on one side with the feet while leaning back - bring the knees up and over while also pulling the chest up and then back down on the other side.

The in and out crunches are just that. Feet and knees kick out straight (feet remain off of the ground) while you lower the shoulders. Feet and knees come in as shoulders come up!

If you are feeling it - you may add a small amount of weight between the feet for the abs movements!

Extra AB Work!

Plank Step Ups on Ball/Box
5 Rounds
:30 On
:30 Off

You will get into the top of a push up position with a ball, or stack of plates, or something right underneath your face.

You will walk your right hand onto the ball (stay pretty locked out) then your left. Then right hand down, and left hand down. Reverse the order for the next rep!

Do 30 seconds of constant motion, then 30 seconds rest. Repeat for 5 rounds.

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 Goodmorning.

WEIGHTED STEP UPS - If you have any round ligament or 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 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

UP AND OVER/OUT AND BACK CRUNCHES -

SIT UPS - This movement 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:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

1 - 10
Good Morning
Back Squat

Rest 3 Min

10 - 1
Good Morning
Back Squat

Men: Try around 75-95#+
Women: Try around 45-65# +

Not really for time, but get as far as you can unbroken each time.

So for the first part you will do 1 Good Morning then 1 Back Squat. 2 Good Mornings, then 2 Back Squats...and so on - all the way until 10-10.

The goal is to try to get through as much as you can, if not the whole thing unbroken. So going super heavy on this and breaking it up a ton is doing it wrong.

After you get up to 10, rest 3 min....then start to work your way back down.

For the Good Mornings you will have the bar on your back. For ease of transition for this little complex, you may place your feet in the squat stance (shoulder width apart). You will hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

For the back squat you will reach the butt back and down. Maintain a good position in the midline by bracing the belly and keeping the chest up. Drive the knees out, heels down and get the butt below the knees at the bottom. Stand all of the way up to finish.

4 Rounds
10 Single Leg DL with Knee Up Right
10 Single Leg DL with Knee Up Left
20 Plank Dumbbell Crossover + Raise (10 Each Side Alternating)
20 Second Weighted Hollow Hold

Score is weight used for Single Leg DL.

This is not for time.

Try around a 10-20lb DB for the Plank Crossovers!For the single leg deadlifts you will work to not touch the ground with your foot between. Find your balance as you stand and bring the knee up at the top of each rep. You will do all 10 on one side, then all 10 on the other.

For the Plank Dumbbell Crossover Raise. You will place the dumbbells back between your hips and knees while in the plank position (on your hands like the top of a push up).

For one rep you will reach down and grab the dumbbell from the opposite side. Bring that dumbbell up and raise it in front of you. Then place it back where it started. You will alternate sides for each rep.

For the hollow hold you will place a weight on your feet. Try anything from 2.5 to 15-20 #. Press your back against the ground by drawing the belly in and raising the legs. Bend the knees slightly if necessary.

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.

BACK SQUATS - You always have the option of a target supported squat, box squat, or air squat. Focus on your posture, positions, breathing, and managing tension/pressure in the belly and pelvic floor.

KB PASS UNDER LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight or regular unweight lunges. For later in your pregnancy or early postpartum, you may even want to try the SHIN BOX FLOW from the Functional Progression Warm Up Videos on Member’s Only. Feel free to sub a squat or goblet squat. Feel free to make this a regular weighted (farmer carry or front rack position) lunge without the pass through as well.

JUMPING SQUAT - To manage the impact that jumping can have on your pelvic floor, try subbing a smaller jump, less range of motion, or a regular air squat. You can also try a BOX SQUAT with a slow descent and a more explosive extension or do the same with GLUTE BRIDGES.

KNEE UP PLANK - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank and bring your knee more towards the side of your body rather than straight towards your chest. You could also modify to a table top position with your knees hovering or a BEAR CRAWL. This would also be a great place to sub FUNCTIONAL PROGRESSION 3 from the Conscious Core or Warm Up videos!

FLUTTER KICKS - If you notice any coning or are working on healing DR, you can try subbing FUNCTIONAL PROGRESSION 1 from the Conscious Core or Warm Up videos (you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.