Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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4 Rounds

NOT FOR TIME

15 Good Mornings
20 Inside Out Love Taps
10 Slow Lower Box Pistol Right
10 Slow Lower Box Pistol Left
20 Weighted Sit Ups

Go from movement to movement with little rest. Rest as needed between rounds.

For the Good Mornings
Men can try 95#-135#
Women can try 65#-95#
(Can be done heavier if you are more comfortable with this movement)

Pause for pistol should be just below parallel

Dumbbell Sit Ups no heavier than 20-30#

Score is weight used for good mornings.

For the Good Mornings the bar will be on the back. You will allow only a slight bend in the knee and hinge forward at the hip. The goal is to get the torso to parallel while maintaining a flat back position. If you are unable to hit this position because the weight is too heavy - go lighter. If you are unable to maintain this position due to flexibility of the back and hamstrings you will go just as far as you can before you start to lose position. Squeeze the butt to stand up.

For the inside out love taps - out and in = 1 rep! Feet start in between 2 dumbbells you lift them up and outside of the dumbbells - then lift them up and back in. The less you lean back and put weight on your hands - the more advanced this becomes.

On the slow lower pistols you will stand on a box or a bench or something elevated. Feel free to stand next to a wall or use something for a little balance. You will lower for 3 seconds, keeping the opposite leg out in front as much as possible. Keep the working heel down. Once you get the butt below the knee at the bottom, drive through the heel to stand up. Do all 10 on one side before the other. If you need to you can touch the elevated foot to the ground to assist you back to standing.

You may want to anchor your feet with something for the weighted sit ups. You will hold the weight at your chest for these reps!

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.

LOVE TAPS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench, or a shorter object to move over. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Heel Taps, Side Plank Step Throughs, Reverse Plank Step In/Out (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

SLOW LOWER PISTOLS - This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. Feel free to sub slow lower Box Squats or Glute Bridges.

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

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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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 - these will be from the elbows. Keep the butt down and the abs tight! No sagging. If you need to break you can just accumulate 1 min or switch to plank from your hands.

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 (these can also be modified to single leg options!). 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 try a split stance Romanian Deadlift.

STRICT KNEE RAISE/TOES TO BAR - If you are pregnant or still in the Rehab stages of postpartum and need to manage the pressure in your core or pelvic floor consider subbing: Any of the Functional Progressions, Ball Slams, KB Swings, Bear Crawls, Pallof Press, Banded Woodchop, DB Windmills, Reverse Plank Step In/Out, or Heel Taps. If you are further along in your postpartum Rehab or working on Rebuilding, this could be a great opportunity to practice this movement under a little more control without the added demand of kipping or swinging. You can always explore a smaller range of motion, fewer reps, and coordinating your breath to make it more manageable for your core and pelvic floor.

SINGLE LEG BRIDGE UPS - LOVE this movement for pregnancy and postpartum! However, if it's uncomfortable to be on your back for too long you can modify to a more elevated position like a single leg hip thrust. If you're rehabbing your pelvic floor, you may want to sub a regular glute bridge with a block/ball/towel between the knees.

PLANK HOLD - If you notice coning in the plank position you can try modifying to an Elevated Plank Hold, Bear Pose, Overhead Plate Hold, Front Rack Hold, or a static Side Plank or Functional Progression 2 Hold.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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4 Rounds

20 Reverse Curtsy Lunges with Dumbbells
20 Reverse Lunges into Vertical Jump
20 Eye Level KB/DB Swings

Rest 2 Min between rounds

These aren't necessarily for time, but no rest between movements.

**Even though your time is your score - this is not meant to be done fast. It's just so you have something to record. Don't get sloppy!

Suggested Loading:
Men: 25-50# Dumbbells / 40-55# KB
Women: 15-35# Dumbbells / 15-40# KB

For the reverse curtsy lunges you will step back and across the front leg. See video if confused. Try not to allow the hips to rotate too crazy and keep the front foot facing forward with the heel down. Get a good deep lunge with the butt getting lower than the knee at the bottom. Alternate legs each time. Dumbbells will be held in each hand.

Put the weight down for the reverse lunges into vertical jump. Perform a reverse stepping lunge and then as you stand and drive off of the front foot (heel down) - jump vertically into the air. Bring the back knee up into a bent position as you jump. Alternate legs with each rep.

If unable to perform a jump - just bring the back knee up and stand fully with the working leg.

For the swings you may swing the 2 dumbbells or may pick up a KB. Keep the back flat and the heels down. Arms are long and straight and simply squeeze the butt to stand up. Weight only needs to come to eye level.

4 Rounds
2 Min On
1 Min Off

8 Russian Twists
4 Weighted Sit Ups

Use same weight for both.

Each time is basically a 2 min AMRAP for this.

The Russian twists are with the weight held in both hands, the butt and feet on the ground but the shoulders up. You will twist and touch the weight to the ground on the ground to your side - then the other side. Each time the weight touches counts as a rep (so 4 per side).

For the sit ups you will touch the ground behind you with the weight and sit all of the way up with it bringing it over head!

MAMA MODIFICATIONS

CURTSY LUNGES - If this movement is uncomfortable for your hips or pelvis you can try subbing a regular lunge or a low lateral step up. You could also sub a single leg supported squat, single leg RDL, or single leg glute bridge.

REVERSE LUNGE INTO VERTICAL JUMP - If you are struggling with SPD you may want to sub a squat jump or heavier, shoulder height KB swing. If you're working on minimizing the impact on your pelvic floor you could skip the jump or even slow the entire movement down to add a little more challenge by increasing the time under tension.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

RUSSIAN TWISTS - If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

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

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

Butts Part 1:

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 minutes are up, go right into Butts Part 2!

Score: Weight Used

Goal: Good Controlled Movement

Choose a weight that is challenging but allows you to do all 8 reps without breaking.

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 shoelaces 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 leg (move from the hip). 12 inch letters, all caps!

So you'll do this first with the right leg, then 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 the sit ups, you'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Make sure your lower back remains in contact with the floor the whole time so if it starts to lift up - 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 - If it's uncomfortable for you to lay on your side, you can try a similar move from a table top position or on all fours. You'll either lift your knee to the side like a fire hydrant or extend your leg to the back like a bird dog extension.

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/HOLDS - 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 and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

4 Rounds
Not For Time

10 Weighted Reverse Lunge Step Up, R
10 Weighted Reverse Lunge Step Up, L
15 Banded Side Steps Moving RIGHT
15 Banded Side Steps Moving LEFT

No Band? No worries. Go into a quarter squat and do the steps in that position while holding a KB/DB in the goblet position.

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

For the reverse lunge step ups. You will hold a KB or DB at the chest. You will lunge backward and gently touch the knee to the ground. Then drive out of the heel to step together, 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 all 10 reps on one leg before switching to the other.

For the banded side step, you will place a band around the knees or the ankles. Go into a quarter squat - focusing on keeping the knees out and heels down. Step right - bring left foot to right - repeat for 15 reps. Then do 15 in the other direction.

For 8 Minutes (8 Rounds):

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!

Score is the weight you use for sit ups

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.

BANDED SIDE STEP - This can be a great movement to build posterior chain strength and support your body during pregnancy and postpartum! Feel free to shorten the range of motion with smaller steps.

WEIGHTED 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)

LOVE TAPS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench,or a shorter object to move over. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website 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 and your feet elevated slightly. 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 start lying on your back with your arms over head and your head near a pole or something sturdy you can hang onto. Lift your feet, legs, butt, and low back up off of the ground in a rolling motion 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 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.

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

RUSSIAN TWISTS - If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

CANDLE STICK ROLL DOWN - If you notice coning or doming in the candlestick position you can try using assistance, shortening the range of motion, 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 Min AMRAP
Get as far as you can:

2 Single Leg Deadlifts
2 Weighted Step Ups
4 Single Leg Deadlifts
4 Weighted Step Ups
....

Keep adding 2 reps every time.

Suggested weight:
Women: 10-25# Dumbbells
Men: 20-40# Dumbbells

Alternate feet with each rep for both movements.
Every time you deadlift/step up is 1 rep. So Right Leg = 1, Left Leg = 2, Right Leg = 3, etc.

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. Touch the weight(s) to the ground then squeeze the butt of the working leg to come back to standing. Then switch feet.

You may hold one or two KB(s) or DB(s) for the Single Leg DL.

For the Step Ups you will also hold weight at your sides. 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. Step back down with control and switch feet.

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 by 1 rep

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 belly button 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.

For Super Man, lie on your belly with your arms stretch overhead, shoulders away from ears, and legs straight and squeezed together. Squeeze your butt, back, and legs to lift your chest and thighs off the ground, staying long through the legs and arms. Then relax back to the ground.

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

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.

V-UP - 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 in the rebuilding stage of postpartum you can try shortening the range of motion or lowering the number of reps to practice while managing the pressure in the belly. If you're pregnant or in the Rehab stage of postpartum, feel free to sub DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, any of the Functional Progressions (FP 2 is a great option for this!), Ball Slams, or KB Swings.

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

For the side step ups you want between 16-24" depending on how tall you are. You will start standing on the box, facing the side so that one foot is suspended off the side of the box. Hold a dumbbell or kettlebell in each hand at your sides like a Farmer Carry. Or if you only have one DB/KB, hold the weight at your chest. Lower the suspended foot to the ground under control. Pause a bit at the bottom. Use no rebound. 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. Hold a dumbbell or kettlebell in each hand at your sides.

For the opposite arm opposite toe weighted crunches, you'll start lying on your back with your arms overhead and legs straight. The working arm should hold the small plate (2.5-5lb). Press your lock back into the ground and raise your working arm and opposite leg. Touch the weight to the toe each time. Keep the arms and legs PRETTY straight. Complete 30 seconds using the R arm and L leg. Then for the next 30 seconds, switch to L arm and R leg.

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.

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.

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 Hold
On rest hold Superman Position

20 Seconds Hollow Hold
10 Second Superman hold

Repeat for a total of 4 min

Score is weight used for Sumos

On 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 come all 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 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.

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)

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. You could also sub an overhead plate hold or front rack hold.

Butts...

10 down to 1

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

Down to 1

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

For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down! Reach your arms and chest forward to counter balance your weight. Keep your belly squeezed tight and grab the ground with your toes for balance.

The side lunges are actually very similar. You will hold a KB, DB or Plate at the chest. Start in a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down.

If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down.

Guts

7 Rounds
30 Seconds Alternating V - Ups
30 Seconds Off

Then

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

For the alternating V-Up you will start lying on your back with legs straight and arms extended overhead. Press your lower back into the ground by squeezing your belly then bring opposite hand to opposite foot with both arm and leg straight. Lower back down then repeat on the opposite pair of arm and leg.

For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Do your best to avoid twisting - squeeze your butt, belly, and thighs!

MAMA MODIFICATIONS

PAUSE PISTOLS - This can be a great movement to help build strength and stability to return to running postpartum! 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!).

SIDE LUNGES - This can be a great movement to help build strength and stability to return to running postpartum! Feel free to modify the range of motion or use assistance or a target to support you. You can also sub Lateral Step Up or regular Goblet Squat, Box Squat, or Shin Box Flow.

ALT V-UP - 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 in the rebuilding stage of postpartum you can try shortening the range of motion or lowering the number of reps to practice while managing the pressure in the belly. If you're pregnant or in the Rehab stage of postpartum, feel free to sub DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, any of the Functional Progressions (FP 2 is a great option for this!), Ball Slams, or KB Swings.

SINGLE ARM/HAND PLANK - This movement can put a lot of pressure on the core and the pelvic floor. Try adjusting your breath to expand outwards 360 degrees to more evenly distribute the pressure in your belly. You can also try adjusting your posture or the alignment of your pelvis and ribs or changing where or how you hold extra tension in your body. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Elevated plank holds, regular Plank Holds, Side Plank Holds or Variations of Side Plank (Functional Progression 2 would be a great option for this!), DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, Ball Slams, or KB Swings.

4 Rounds
Not for Time

8 Goblet Cossack Squat Right
8 Goblet Cossack Squat Left
8 (4 count down + 4 count up) Stiff Legged Deadlifts
8 Around the World (there and back = 1)
8 Slow Lower Weighted Sit Ups (4 second negative)

Use a single DB/KB for Cossack Squat and either a pair of DBs/KBs or a bar for the deadlift.

If unable to do around the world - sub a supine pike up with a slow roll down.

Weight range suggestions:
Men: 35-55# DBs
Women: 20-40# DBs

Score: Enter Weight Used for Cossack Squat

For the cossack squat you will want to take a pretty wide/sumo stance. Hold the KB/DB at the chest and reach the butt back as you shift all of your weight (for the most part) into one side/leg. Lower to the bottom of the squat on the working side - the other leg will be straight. You may turn the non working leg out and keep only the heel on the ground on that side. On the working side make sure the whole foot is on the ground, knee is driving out. Keep the chest lifted and belly tight. Pause for a moment at the bottom. Stand.

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.

If you don't have a bar you will lie flat on the back and extend hands over head. Hold onto your dumbbell for added support. Roll your whole body up with the legs straight so that only your head and shoulders are on the ground. Then SLOWLY roll back down.

For the weighted sit up we are looking for a fast up - press the weight up overhead. Then roll down SLOWLY!

May also do these unweighted.

MAMA MODIFICATIONS

COSSACK SQUAT - Feel free to modify the range of motion or use assistance or a target to support you. You can also sub Lateral Step Up or regular Goblet Squat, Box Squat, or Shin Box Flow.

STIFF LEGGED DEADLIFT - 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.

AROUND THE WORLD - If you are working on managing or repairing diastasis you can modify the range of motion or work from the reclined position lying down on your back. If that still does not help, try Single Leg Lifts, any of the Functional Progressions, Pallof Press, or Banded Woodchop

Part 1:

4 Rounds
8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.

Rest as needed between movements and rounds.

Score: Weight used

Goal: Good and controlled movement. You shouldn't have to break any of these sets.

For the split squats you may hold a dumbbell in each hand or place a barbell on the back.

Your back leg should be slightly elevated on a stack of plates, a bench, or a box - something like that. Make sure that your front leg is far enough forward that when you go down your heel stays down when your butt is below your knee. Don't allow the knee to cave in as you go down or up.

For the stiff legged deadlifts you will hold the dumbbells in each hand at the waist. Reach the butt back and keep the knees MOSTLY straight. Keep the chest up, belly tight, arms straight and pull the weight in close to the body. Allow the dumbbells to slide down the leg - keeping the heels down.

You will lower the dumbbells until they are at roughly mid-shin level. Drive through the heels, lift the chest, and squeeze the cheeks to stand up.

If you choose to do good mornings, the bar will be on the back. You will keep the chest lifted, belly tight, and heels down. Reach the butt back and allow a SLIGHT bend or softening of the knees. Lower the chest to 90 degrees (or less if you start to lose position). Squeeze the butt to come back up!

Alternating Tabata:

6 Rounds (6 Min Total)

20 Sec Plank Hold
10 Sec Rest
20 Sec Russian Twists
10 Sec Rest

No Score!

For the plank hold you will be on the elbows. The shoulders, hips, knees, and ankles should all be in one line.

Do not allow the hips to sink or the butt to be up high.

For the Russian twists you may use a dumbbell, plate or med ball. You will hold the weight in both hands and sit on the ground with legs out in front, knees bent slightly, and heels on the ground. Lean back slightly and touch the weight on the ground on one side then the other.

Rough idea for weight to use is 15-25# for women - 35-45# for men.

Move consistently for 20 seconds each time.

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.

STIFF LEGGED DL/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 HOLD - Pay attention to any coning or doming in your belly and try adjusting your breath, posture, or tension strategy first. You can always modify with an Elevated Plank Hold, Bear Hold, Farmer Carry, Front Rack 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.

RUSSIAN TWISTS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench, using lighter weight, or a shorter range of motion. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

Part 1:

4 Rounds
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
10 Shoot Throughs

Not really for time, but keep moving.

Score the weight you used for single leg deadlifts

For the single leg deadlift you will hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist. Allow a slight bend in the knee as you hinge at the hip. Imagine "grabbing" the ground with your planted foot to stay balanced. Touch either one head of the dumbbell or the bottom of the kb to the floor. Keep the back flat and belly tight. Squeeze the butt to stand up.

For the shoot throughs you will basically start in a push up position with your hands on parallettes, a stack of plates, benches - something like that. You will lift your knees up and swing your legs through until you have your legs straight and hip open in front of you. You will then shoot back through. That is one rep. Make sure to press your shoulders far from your ears the entire time!

The closer you are to the ground - the harder these are. So scale by increasing the height of your supports, if needed!

Part 2:

7 Min AMRAP

How far can you get in 7 min

1 Russian KB Swing
2 Goblet Lunges
2 Russian KB Swing
4 Goblet Lunges
3 Russian KB Swing
6 Goblet Lunges
.....

Keep going until 7 min.

Score is total reps added up at the end!

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

Idea weight for Men: 40-55#
Idea weight for  Women: 25-35#

We do this swing lunge combo a lot because it's such a good one to build the glutes and hamstrings!

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

The goblet lunges will be a reverse lunge while holding the KB in the goblet position at the chest. These should be alternating. So lunge on your right leg is 1 rep, lunge on your left leg is 2 reps, etc.

Part 3

Tabata Plank Hold

4 Min of 20 seconds on and 10 seconds off!

---

Modification:

Reverse Tabata!

So 10 seconds ON and 20 seconds OFF! (Still for 4 Min)

This can be done on the hands or the elbows. Focus on belly tight and butt down! There should be a straight line from your shoulder to your hip to your ankle!

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.

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. 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 Modifications 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 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 In and Out Crunches

Stiff Legged Deadlifts and Weighted Step Ups may be done with a pair of dumbbells - single dumbbell/kettlebell - barbell - or even your sandbag.

Typical RX weights from other programming will work:
Men: 35-50# DBs / 75-95# Bar
Women: 20-35# DBs / 55-75# Bar

Step Up Height - 16-24" (depending on how tall you are)

Score: Total Completed Rounds / Reps

Goal: MOVE WELL and don't worry about speed. But try to keep moving the whole time. 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!

5 Rounds
:30 On
:30 Off

Plank Step Ups on Ball/Box

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 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 it’s 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.

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

CRUNCHES - If you are working on managing symptoms of pelvic floor dysfunction or diastasis you can always try this movement with your focus on breath and tension strategies to manage the pressure in your core. You can also try to shorten the range of motion or lower the number of reps to something that allows you to move symptom free. If none of these options work, feel free to modify completely to something that is more effective for your long term core and pelvic health goals like any of the Functional Progressions, BD Windmills, Paloff Press, Bear Crawls, Banded Woodchop, Farmer Carry, KB Swing, or Ball Slam.

UP/DOWN PLANK - If you notice coning in the plank position try adjusting your breath and posture first. You could also try an elevated up/down plank or sub Bear Crawls, Bear Post Shoulder Taps, Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks.

Butts!

5 Rounds
15 Staggered Stance DB Deadlifts Right Leg Forward
15 Staggered Stance DB Deadlifts Left Leg Forward
15 Seated Box Jumps or Jumping Squats (with a pause at bottom)
1 Min Rest

Suggested Weight Range:
Men: 30-50# DBs
Women: 15-35# DBs

Score: Total Time (including rest)

Goal: Move Well!

Stand tall with a dumbbell in each hand and hanging at your sides. Step forward a few inches with one foot and back a few inches with the other. Allow for a soft bend in the knees. Hinge at the hip, keeping your chest up, back flat, and belly tight. Guide the dumbbells alongside your legs. Touch one head of each dumbbell to the floor then drive through the heels as you squeeze your butt to come to fully standing. Switch your forward foot after you've completed 15 reps.

For the seated ox jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen. In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up. Use the ARMS!! Throw arms and jump from that dead stop position! You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

If you don't feel you can perform these safely or don't have the necessary set up, sub with jumping squats and pause at the bottom of each squat for 1-2 seconds.

Guts!

4 Rounds
30 Seconds Right Knee Up Plank
30 Seconds Rest
30 Seconds Left Knee UP Plank
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest

For the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.

For the flutter kicks, start lying on your back. Lift your head and feet off of the ground, pressing your low back into the ground. Make small little swimming type kicks with the feet while keeping the legs straight and arms at your sides.

MAMA MODIFICATIONS

BOX JUMP/JUMP SQUATS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. You can ALWAYS substitute Step Ups or regular Air Squats if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

FLUTTER KICKS - If you notice coning or doming in the set up position you can try elevating the legs, bending the knees, hands underneath glutes, or holding onto something over your head 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)

KNEE UP PLANK - Pay attention to any coning or doming in your belly. You can always modify with an Elevated Plank, 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.

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 hip 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

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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. You can try scaling it by adjusting the placement of your hands, using an imaginary line to lift over, putting a deeper bend in your knee, or sitting on a chair/bench with your feet lower than your hips. You may want to sub Functional Progressions (Choose any from 1-4), Ball Slams, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

RUSSIAN TWISTS - This movement can put a lot of pressure on your core and pelvic floor. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

4 Rounds (Not for Time)

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 a barbell (on your back for lunges).

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)

For the deficit reverse lunges you will have your front foot elevated as you step back with the other foot into a reverse lunge. Make sure that you keep the front heel planted and only touch the back knee if you can get that range of motion pain free. Drive through the elevated front heel to stand. Dumbbells will be held at the sides, or you can do a single dumbbell held at the chest - or even a barbell on your back.

For the single leg deadlifts you can hold a dumbbell in each hand, a single dumbbell in both hands, OR a single dumbbell in the hand opposite of the working leg. You could also use a barbell. Hinge forward at the hip, keeping the chest lifted. Allow the knee to bend slightly. Keep the heel down. Go to the ground  with the weight or as far as you can maintain form. Drive through the heel and squeeze the glutes to stand.


4 Rounds

1 Min Pause Alternating Bicycle Crunches

Rest 1 Min

Each Pause should be 2 Seconds

We are looking for elbow to opposite knee for the pause position!

MAMA MODIFICATIONS

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

BICYCLE CRUNCH - If you're working on managing or healing Diastasis, this movement might be too much of a demand on your core. You can always shorten the time/reps/range of motion or modify the movement to support your goals. Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. 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!

4 Rounds
Not For Time
15 Reverse Lunge Step Up Right
15 Reverse Lunge Step Up Left
25 Russian Swings

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

Score: Put the weight you used.

For the reverse lunge 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.

For the Russian Swing you will perform a kettlebell swing to eye level only. Make sure you use a strong drive with the legs and hips. Arms are just ropes. Keep heels down and chest up. Stand up hard and fast.


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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. You can try scaling it by adjusting the placement of your hands, using an imaginary line to lift over, putting a deeper bend in your knee, or sitting on a chair/bench with your feet lower than your hips. You may want to sub Functional Progressions (Choose any from 1-4), Ball Slams, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

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)

Part 1:

5 Rounds (Not for Time)
20 Pause Goblet Squats
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left

Suggested weight for squats and get ups:
Men: 35-55# KB/DB
Women: 20-40# KB/DB

Score: the weight you used

Do the squats and get ups with the same weight, if you can! If not, no biggie. Just enter your score as the goblet squat weight and put the half get up weight in the comments.

For the pause goblet squats you will hold the weight at the chest and move to a SOLID (not relaxed) bottom of the squat position with the hips lower than the knees and chest up. Hold for 2 seconds. Then come up!

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

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

Part 2:

6 Minutes
30 Second Hollow Hold
30 Second Plank Hold
30 Second rest

(This will equal 4 total rounds)

For the hollow hold, lie with your back on the ground, arms overhead and legs straight. Squeeze your belly to press your lower back into the floor as you lift your feet and upper back. Keep your legs engaged by pointing your toes. If you find your lower back will not stay in contact with the floor, try bending one or both knees and/or lowering your arms to your sides.

Plank should be on the toes and the elbows. Do not allow yourself to sag. If you find that you are, modify by going to your hands or even to an elevated plank.

MAMA MODIFICATIONS

REVERSE LUNGE STEP UP - 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. 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, goblet squat, single leg deadlift, or hip thrust for the lunges.

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 (See Mama Warm Ups for demos), 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)

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

Use a 53-70 lb 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 legs, 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 or Members Only!

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.

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)

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 Functional Progressions (Choose any from 1-4), Ball Slams, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk