10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left
These movements can be done with either a pair of dumbbells, or the barbell on your back.
Use a weight that will allow you to do all sets unbroken.
Height for deficit should be 3-5"
Score: Weight Used (Use Same Weight for both Movements)
1 Min Pause Alternating Bicycle Crunches
Rest 1 Min
Each Pause should be 2 Seconds
DEFICIT REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!
BICYCLE CRUNCHES - Any of the BIRTHFIT Functional Progressions (1-4) would be great here (visit their Youtube Library for tutorials)! I especially love the Banded Crossover version of Functional Progression 1, BIRTHFIT Dumbbell Windmill, and the BIRTHFIT Banded Woodchop. You can also sub Ball Slams, Farmer Carry, Waiter Walk, or Overhead plate hold/walk/march.