Part 1:
Take 14-16 minutes to complete 4 Rounds of:
20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg
8 Single Leg Hip Thrusts Right Leg
12-18 Russian KB/DB Swings

Use 2 DBs if you need to but sets should be unbroken

Men Loading Ideas: 55#+ KB/DB - or - 25-30# DBs
Women Loading Ideas: 30#+ KB/DB - or - 12-20# DBs

Score: Weight Used for Deadlifts and Swings (just for record keeping)

**You can put time in Comments but Quality Over Speed Here!

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!

For the single leg hip thrusts, lay on your back with knees bent and soles of your feet flat on the ground. Feet should be close enough that you can touch your heels with your fingertips. Lift one leg into the air. Drive through your planted heel and squeeze your butt as your hips raise. Lower slowly!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder/eye level. Squeeze your butt tight at the top.

Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!


Part 2:
4 Rounds (not for time)
30 Forearm Plank Alternating Knee to Elbows
30 Alternating Toe Touches

NO Score! Just get it done!

On the forearm plank knees to elbows, you will be supported by your elbows/forearms and the balls of your feet. Push your forearms down into the floor to create more space in the shoulders.

Squeeze your quads and your butt in addition to your belly so you maintain a nice rigid position, prevent sagging and keep your lower back safe!

From here, bring your right foot away form the floor, bend your knee and shift forward slightly. Touch your knee to the back of your upper arm then return to plank and repeat on the other side. 30 reps will be 15 per side.

If you can get your knee all the way up, just get as close as your can and try to be consistent each rep!

For the alternating toe touches, lie on your back with arms overhead so your biceps are by your ears. Raise your shoulder blades and your straight legs off the floor to come into a hollow position. You must keep your lower back pinned to the floor. If you feel it come off, bend your knees or bring arms along side your body.

From this hollow position, raise your left leg high into the air and touch your toes with your right hand. Lower back to hollow and repeat on the other side. For 30 reps, that is 15 per side.

You can also go elbows to knees if you need to.

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS - These can be a great movement during pregnancy or postpartum! Be careful with overextending through the lower back as you open your hips at the top of the movement. You can even modify the range of motion slightly to get the benefits of the movement without the strain on your belly.

FOREARM PLANK ALTERNATING KNEE TO ELBOW - The plank/forearm plank can be a big demand on your core and if you notice any coning or doming in your belly in this position, it's important to adapt your approach. You can try adjusting your posture, changeing how you're breathing, or shifting where you're holding tension. If none of those toolse work, try modifying to an elevated plank position on a box or bench. If this still doesn't help, try subbing Bear Crawls, any of the Functional Progressions, Windmills, Banded Woodchops, Pallof Presses, or Bear Pose DB Drags. (See Mama Modifications Movement Library for demos)

ALT TOE TOUCHES - This movement can put 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 or a shortened range of motion. You can also SUB: Functional Progressions, Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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.

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 Min (No Measure)
30 Seconds Plank with Dumbbell Pass
30 Seconds Hollow Rocks


Back and forth for 6 Min (6 Rounds)
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.

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.

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 or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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.

ROMANIAN DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

PLANK WITH DB PASS - If you notice any abdominal coning or you’re working on managing or healing diastasis recti or pelvic floor dysfunction and need to modify, you can try subbing an Elevated Plank Hold with Shoulder Taps, Bear Pose DB Drag, Bear Crawl, Windmill, Functional Progression 2 or Pallof Press. (See Mama Modifications Movement Library for Demos)

HOLLOW ROCKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

4 Rounds (For Time)
10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers

Rest 1 min

20 Side to Side Lateral Step Ups
50 Russian Twists

Rest 1 min

Idea weight for Russian Twists:
Men: 25-35# DB/Plate/KB or Med Ball
Women: 15-20# DB/Plate/KB or Med Ball

Idea Box Height:
Men: 22-24"
Women: 18-20"

Your score will be the time it takes to complete but the idea here is not to sprint through this. Smooth, controlled movement is the way to go!

So to start you'll do 2 jumping lunges, one with your left foot forward and one with your right foot forward. Then do a jumping squat. All of that equals one. Do 10 like that.

Switch the jumping lunges and squats to reverse lunges and air squats if you need to.

For the jumping lunge, start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.

Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.

Next, jump into a squat position with feet about shoulder width apart, chest up, back flat. Lower all the way into the bottom of a squat with butt below knees then jump enough to extend your ankles, knees, and hips all the way.

For the Mountain Climbers every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. Keep a tight plank position with shoulders over wrists.

Each side step up counts as one rep so you will do 10 per side but alternating. Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then side step down off the other side.

For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 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

JUMPING LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do less range of motion, or SUB step up or forward instead of JUMP. 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 good mornings, single leg glute bridge, hip thrusts, single leg deadlifts.

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Waiter Walk, Bear Pose DB Drag (Use the Mama Mods Movement library for demos of these movements).

SIDE TO SIDE LATERAL LUNGE - If you have any pubic symphysis pain or SPD, this movement might be uncomfortable for you. You could always do less range of motion, or SUB step up or back/forward. You can also try stepping up laterally onto a stack of plates or something instead of out wide to the side. Feel free to sub a sumo stance good mornings, single leg glute bridge, hip thrusts, single leg deadlifts.

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"!

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.

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 or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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.

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

Part 1:
Every Minute on the Minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest

Repeat 3 more times (4 Rounds Total)

Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells

Score: Don't worry about it too much. Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.
Goal: Give yourself 20 seconds or so rest at the end of each minute. But challenge yourself!

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air to. Try to get your toes as close to the ceiling as possible.

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

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.


Part 2:
5 Min AMRAP
20 Love Taps
30 Bicycle Crunches

No weight needed.

Score: Total Completed Rounds + Any Additional Reps
Goal: 2-3 Rounds +

For Love Taps, sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up both legs and bring them up and over to the other side to tap the floor. Each tap = 1 rep.

For the bicycle crunches, you'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.

MAMA MODIFICATIONS

DB SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

ROLLING HIP UPS - Overhead Plate Hold, Waiter Walks, Bear Crawl, Bear Crawl, Functional Progression 3 (See MAMA MODS MOVEMENT library for details)

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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.

Butts:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)

After the 10 Min is up, go right into Butts Part 2!

Score: Weight Used
Goal: Good Controlled Movement

For the Rear Foot Elevated Split Squats, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.


Butts Part 2:
2 Rounds
Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

This might sound silly - but you will feel the burn!

Lying on your side, raise your top leg 12-18 inches off the ground, keep your leg straight and toes pointed. Draw the alphabet with your toes. 12 inch letters, all caps!

So you'll do this first with the right leg, the switch and do it with the left. THEN, do it one more time on each side!


Guts:
100 Sit Ups

Every Min - 10 Second Hollow Hold

For an extra challenge don't use your arms to help swing you up to the top of the sit up!

For the hollow body hold, make sure your lower back remains in contact with the floor the whole time. So bring your arms alongside your body or bend your knees 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 or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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.

SIDEWAYS ALPHABET LEG - This could be a great movement for mamas. However, if you're not comfortable lying on your side or if this movement causes pain, you can try a similar exercise from a table top position or sub banded/not banded monster walks, Shin Box Flow to Kneeling, Banded Glute Bridges or Hip Thrusts

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

HOLLOW ROCKS/HOLD - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

Butts:
10 down to 1
10 Pause Pistols Right
10 Pause Pistols Left
10 Reverse Goblet Lunges Right
10 Reverse Goblet Lunges Left
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!

For the reverse lunges you will hold a single weight at the chest. Step back with the right foot for first set, bringing foot back to fully standing (feet together) at the top. Complete all reps with right leg stepping back, then do all reps on the left side.

May also do these with a dumbbell in each hand at the sides. Make sure you take a long enough step back each time that the front heel stays down! Drive through that a front heel to stand!


Guts:
7 Rounds
30 Seconds Russian Twists
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 Russian Twists you will hold a weight (pick something moderate to light) and lean back slightly while seated on the ground knees bent - heels down. You can lift the feet for an extra challenge.

Rotate touching the weight to the ground from side to side.

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

MAMA MODIFICATIONS

PAUSE PISTOLS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter single leg box squat for more support. 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 pause squat. You could also try a glute bridge/hip thrust (single leg option is good too!).

GOBLET 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.

RUSSIAN TWISTS - Pregnant Mamas and Mamas currently rehabbing their core please consider subbing: Bear Pose DB Drag, Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for movement demos).

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"!

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.

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 or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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.

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

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)

For V Ups, lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

These are very challenging. You can also do tuck ups where you bend your knees on the way up, tuck your knees into your chest and swing your arms from overhead to along side your body. Lying leg raises or knee raises are also great options.

The superman is the opposite of hollow body. Lie face down with arms overhead, legs straight and squeezed together.

Squeeze your butt and your belly and raise your chest and thighs as high up off the ground as you can. Then, lower back to the floor. Make sure you are raising and lowering with control.

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 in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

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

V-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: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SUPERMAN - If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.

4 Rounds (Not for Time)
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
10 Side Lunge Right
10 Side Lunge Left

Use weight that feels right for you and allows you to keep moving. Men try 50-55# and Women around 25-35#.

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 lunge, you will hold KB or DB in goblet position - reach butt back and step to the side into a deep side lunge - working to get the butt below the working/bent knee. Drive through the heel to stand.

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 ups

Love 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!

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.

SIDE LUNGE - This can be a great movement for mamas but if you feel any pubic pain or discomfort feel free to scale the range of motion, distance or to sub a lateral step up or single leg glute bridge

LOVE TAPS AND WEIGHTED SIT UPS - Both of these movements 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 Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

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.

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.

ROLL UP WITH SLOW LOWER - This movement can put a lot of pressure on the core and pelvic floor. If you're healing diastasis or need to modify try using the Functional Progression Warm Up video for options on rehabilitiative movements and move slowly and with intention. You could also sub Dumbbell Windmill, Banded Woodchop, Overhead Plate Hold, Waiter Walks (See Mama Modifications Movement Library for demos)

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 in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

PLANK DUMBBELL PASS - If you notice coning in the plank position try using the Functional Progression Warm Up video for options on rehabilitative movements and move slowly and with intention. You could also sub Bear Pose DB Drag, Lateral Bear Crawls, Dumbbell Windmill, Banded Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March (See Mama Modifications Movement Library for demos)

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

For Frog Squats:
Men: 40-50# DBs
Women: 25-35# DBs

For Weighted Rotating Side Planks:
Anywhere from 0lbs to 5/7 lbs - so super light + slow + controlled.

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! Feet may be stacked or one in front of the other on the ground. This may be done from the elbow or the hand.

If you are unable to rotate you may simply hold a 30 second side plank on each side per round.


20 Min EMOM
(Every Min on the Min for 20 Minutes)
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.

You can draw a chalk mark or find a crack in the ground and hop back and forth over it.

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!

MAMA MODIFICATIONS

DUMBBELL FROG SQUATS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank and modify to RDL + Front Squat. You can also use less or no weight.

WEIGHTED ROTATING SIDE PLANKS - You can use less weight or no weight, go to an elevated side plank or practice holding a side plank without the rotation. If you’re working on healing diastasis, Functional Progression 2 or the rolling transition from FP 1 to 2 would be an excellent option here!

4 Rounds (Not for Time)
20 Hollow Rocks
20 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
1 Min Plank

No RX Weight

Men Try 40+ Dumbbell/KB
Women Try 25+ Dumbbell/KB

Score: Enter weight you used for lunge + lunge + swing and 1/2 get ups (use same for both)

For the hollow rocks you will focus on drawing core in as you lift your heels, legs, arms and shoulders, head and neck off of the floor. Use the muscles in your midsection to rock your body top to bottom - focusing on keeping your low back pressed into the ground.

Bend the knees slightly if needed. Bring the arms down to the sides if needed.

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 ground 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 of this movement.

At the end of each round - hold a plank for 1 min. If you are unable to hold 1 min straight - you may break it up as needed. Accumulate 1 full min before starting hollow rocks on next round.

MAMA MODIFICATIONS

HOLLOW ROCKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 2 or Side Plank options, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

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

HALF GET UPS - If you are not comfortable getting up and down from the floor or if you notice any coning or doming of your belly, try subbing a 1/4 Get Up and focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub the Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB Windmills

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.

Butts:
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!


Guts:
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.

MAMA MODIFICATIONS

BULGARIAN DEADLIFTS - 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, or keep both feet on the ground for a split stance Romanian Deadlift. 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 sub a regular Romanian deadlift or a glute bridge/hip thrust (single leg option is good too!).

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.

STABILITY CRUNCHES - Any of the Functional Progressions (can be found in the Functional Progression Warm Up Video) would be great here. You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press,Dumbbell Windmill, or Banded Woodchop (check out the Mama Modifications Movement Library).

PLANK STEP UP/DOWN - If you notice coning or doming in the plank position, Bear Crawls could be a great option to sub. You could also try Elevated Shoulder Taps, Bear Pose Shoulder Taps, Overhead Plate March, or Waiter Walks

Butts:
8 Rounds (Not For Time)
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left

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

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.

Guts:
5 Rounds (For Time)
30 Russian Twists
3 Plank Ups

This one is for time.

Men use 25# ish
Women use 10-15#

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. Each 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!

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.

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 use less weight or a wall for a little assistance. You can also sub Sumo Deadlifts, Split Stance RDL, Glute Bridges, or Hip Thrusts.

RUSSIAN TWISTS - Pregnant Mamas and Mamas currently rehabbing their core please consider subbing: Bear Pose DB Drag, Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

PLANK UPS - If you notice coning or doming in the plank position consider subbing Elevated Plank Ups, Bear Pose Shoulder Taps, Bear Crawl, or Seated Strict Presses.

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 and put weight used for split squats in comments!

Rest as little as possible between exercises. Rest 1 full minute between rounds.

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"!

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.

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 or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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.

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

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
(As Many Rounds and Reps As Possible in 8 Min)
12 KB/ DB Deadbugs (6 Per Leg)
24 Russian Twists (12 Touches Per Side)

Weight is up to you - but here are our suggestions!

Men - 25-40#
Women - 15-25#

The KB/DB dead bugs can either be done on the ground, or for an even bigger challenge - on a box/bench.

You will lay flat on your back with a single KB/DB in both hands locked out at the top of the bench press position over your chest. You will bend your knees and bring them up above your hips (now you look like a "dead bug"). You will then SLOWLY and under control lower the leg and straighten it until it is parallel to and touching the floor. Then bring it back up. Switch legs with each rep.

The goal here is to keep the spine in contact with the floor as you lower the leg.

For an added challenge you will lay on a bench/box and lower the leg (without straightening it) down lower than the box. Only go as low as you can maintain that spine position.

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 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 back instead of step forward 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.

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website 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 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.  You may also choose to hold a single dumbbell or kb at the chest or even put a sandbag on your back. 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.  Make sure to drive off of the front foot when you stand and don't allow the front knee to cave in.  You may do these holding a dumbbell in each hand or a single DB or KB at the chest.  You could also put a barbell or sandbag on your back!

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

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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. 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.

WEIGHTED CRUNCH - Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

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

Weight Ideas (for Single Leg Deadlifts):
Men: Single 40-80# DB/KB - or - pair of lighter dumbbells or barbell loaded at 75-115#
Women: Single 25-50#DB/KB - or - pair of lighter dumbbells or barbell loaded at 45-85#

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 JUST before the weight touches  the ground  at the bottom of each rep if you can  manage the balance.

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.  Or you could hold a dumbbell in each  hand - or a barbell even!

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.

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 Split Stance RDLs, Sumo Deadlifts, or even Good Mornings!

ELEVATED SUMO SQUATS - If you are new to this type of movement or have trouble with balance be sure to test out the movement on a lower height and with less weight. Fee free to make this a Goblet Squat or Box Squat if you're uncomfortable on the elevated surface.

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: Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. Check out the Mama Modifictations movement library for demos.

UP/DOWN PLANK - If you notice coning in the plank position try Bear Crawls, Bear Post Shoulder Taps, Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks

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. Go super light on these if you are fairly new to this movement.

IT IS EXTREMELY IMPORTANT TO KEEP YOUR BELLY TIGHT!

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"!

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.

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!).

PLANK - For the pregnancy mamas who experience coning or the feeling of bearing down in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps. You could also sub and Overhead Plate Hold, Farmer Carry Hold/March, or a Front Rack/Goblet Hold/March.