101219

TIP BB DL BENT OVER ROW 10-12

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Spine Strengthening
Post: Hamstrings | Sciatica/Piriformis

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 DB Deadlift + Bent Over Row
Run 600 meters

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# + DBs
RX+ Women: 35#+ DBs

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlift, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 Deadlift + Bent Over Row
Run 600 meters

Rest 1 Min Between Rounds

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135#+
RX+ Women: 95#+

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 DB Deadlift + Bent Over Row
Row 750 Meters
OR
Bike 45 Cal Men / 33 Cal Women

Rest 1 Min Between Rounds

RX Men: 40# DBs / 95-115# Bar
RX Women: 25# DBs / 65-75# Bar

RX+ Men: 50# + DBs / 135#+ Bar
RX+ Women: 35#+ DBs / 95# + Bar

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlift, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

The bike/row should take about 3-3:30. If it is taking longer than 3:45, decrease the distance/calories.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

IN TEAMS OF 2 COMPLETE:
4 Rounds
40 Deadlift + Bent Over Row
(Alternate every 10 Reps)
Run 600 meters (Together)

No rest between rounds for Team Version

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135#+
RX+ Women: 95#+

Score: Slowest Round Only
Goal: Under 25 Min

For the team version of the workout you will stay together for the runs and alternate every 10 reps on the deadlift + bent over rows.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

MAMA MODIFICATIONS

KB/DB Deadlift + Bent Over Row - The If your 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. Feel free to make this movement two separate parts. Meaning complete the deadlifts and then complete the bent over rows if you have to modify the deadlifts and it complicates the combined movement.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

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

Score is dumbbell weight.

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

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

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

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

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

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

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

WARM UP

Full Body Warm Up

SANDBAG

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Sandbag Sumo High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag Sumo High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag Sumo High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Reps (This will require math at the end....challenge accepted!)
Goal: 165 Reps + (This is through the round of 10-10-10)

The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

For the sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.

Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbagt, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

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

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

The bar will be on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

WARM UP

2 Rounds:
10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

Scapular Pull Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Banded Pass Through
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Swinging Kicks
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

GYMNASTICS

3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
6 Kipping Pull Ups
6 Hanging Blind Changes
8 Toes to Bar
Go to Failure - Tuck Hang

2 Min Rest between Rounds

Score: Put how many of the 3 rounds you were able to do without coming off of the bar.

Subs and Modifications
Lower the number / Kip swings
Lower the number / Active bar hang
Lower the number / Only lift toes as high as possible - Focus on the rhythm!

Kipping Pull Ups
1. Begin standing directly under the bar.
2. Jump to the bar and catch in a Hollow position.
3. Drive your heels back, press your chest forward, moving into an Arch position.
4. Snap your toes toward to initiate your vertical path.
5. Squeeze your glutes and guide your chin above the height of the bar.
6. Once your chin clears the height of the bar, lean your shoulders backward, and slightly lift your toes in the front to keep an even weight distribution.
7. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

Hanging Blind Changes
1. Begin in a dead hang on the bar, with a shoulder width grip.
2. Release ‘Hand 1’ from the bar, and allow your body to turn 180 degrees.
3. Re-grip the bar with ‘Hand 1’.
4. Shift your weight to ‘Hand 1’, release ‘Hand 2’, and reposition it to a neutral grip.
5. Finish the Hanging Blind Change in the same dead hang position.
6. Alternate turning between both arms.

Toes to Bar
1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Tuck Hang
1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.
6. Slowly bend the knees and lift the legs into a tucked position. The knees should be at hip height, and quads parallel to the floor. Toes will be pointed to help maintain tension through the tuck.
7. While holding, the goal is to keep your knees at hip height, or slightly above.

Skill Focus: Round Offs

3 Rounds
2 Cartwheels
2 Blocking Cartwheels

After 3 Rounds
10 Round-offs

Score: No Score

Subs and Modifications:
Small Cartwheels
Cartwheels

Cartwheels
1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant (“bad”) leg, with your dominant leg extended forward, quad squeezed with toes pointed and in contact with the ground. Set arms overhead, shoulder-width apart, and extend the shoulders into the ears (there should be no space between the two). Squeeze your glutes and round your hips under to engage the core and flatten out the lower back. You should be completely tight from head to toe in this position.
2. Carefully shift your weight forward, into your dominant leg. Your front knee will dramatically bend, as your bodyweight travels forward, over the front of the toes. You want a big bend in the front leg in order to better control your speed as you approach the floor.
3. Keeping your arms shoulder-width apart, continue reaching your hands towards the floor. Here, your body will act similarly to a teeter-totter. As your hands approach the floor, your back leg (non-dominant) will rise off the floor, preparing for the “kick” to generate the full rotation over your hands.
4. When your hands are within 1-2 inches of the floor, externally rotate your fingers to 45 degrees, and drive your back heel (non-dominant leg) vertical.
5. Your back leg will initiate the the full rotation of your body in the cartwheel. You need an explosive kick-up that generates enough power to help you fully rotate in the movement.
6. As your first hand (dominant hand) reaches the floor, your first foot (non-dominant foot) will drive over the top. As your second hand (non-dominant hand) reaches the floor, your second foot (dominant foot) will push off the floor, and drive over the top. At this point, your body should be in an upside down “X” position.
7. Maintaining this X-position, pull your first foot (non-dominant foot) to the floor, and lift your first hand (dominant hand) off the floor. When your second foot (dominant foot) reaches the floor, lift your second hand (non-dominant hand) off the floor.
8. Control your landing, and make sure you are fully balanced before moving on.

Blocking Cartwheels
1. Begin in your gymnastics starting position, with your dominant leg out front, and arms extended overhead
2. Shift your weight onto your front foot, as you lean forward towards the ground
3. As your hands make contact with the ground, aggressively drive your back leg (non-dominant side), and push off your front leg (dominant side) to produce power
4. Think of “blocking” off the floor with your hands, so that your body becomes fully airborne before your feet come back to the ground to land
5. Your dominant foot will land first, with the non-dominant foot following, landing in a lunge position
6. Think of this as a normal cartwheel, but with extra “oomph” in the air after your hands leave the ground

Round Offs
1. Begin in your gymnastics starting position, with your dominant leg out front, and arms extended overhead
2. Shift your weight onto your front foot, as you lean forward towards the ground
3. As your hands make contact with the ground, aggressively drive your back leg (non-dominant side), and push off your front leg (dominant side) to produce power
4. When both legs are fully off the ground and your body position is more vertical, quickly snap your feet together (so your legs are together mid-way through the skill)
5. As your feet (still together) come towards the ground, think of lifting your chest up. Your body position should be similar to a teeter-totter: When you feet come down, the chest comes up
6. Land with a slight bend in your knees to absorb the landing (feet are still together, and arms extended overhead, close to your ears

4 Rounds
Not for Time

10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing. It should be pretty light.

Rest 3-4 Min between setsFor this you may do it with a bar or with dumbbells. If you are doing it with a dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press you may need to use a little wider than normal grip if your flexibility isn't great. Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise you will allow a slight bend of the elbow. A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement. Don't lean back!

For the upright row keep the shoulders pulled back and down. You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside. Bring the bar up to the sternum or a little higher.

5 Min
30 Seconds On
30 Seconds OFF
Wall climbs or pike up on box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall climb version you will start in the bottom of a push up position with the feet backed up to a wall. You will climb the feet up the wall while walking the hands back. Keep going until your chest and hips touch the wall. Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended. Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

Power Clean (15 Min to find Touch and Go Double)

Score is heaviest set of 2 (must me touch and go - so no dropping).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts.

The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible)
Power Cleans

70% of heaviest double from the first part!So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

RUN VERSION

Run Version

5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Run Pacing:
Hard pace: The pace you would use to run an all out MILE.
Mod pace: Uncomfortable but sustainable.

So for the HARD - run as if you are trying to run your fastest mile.
For the Moderate - run a sustainable/slightly uncomfortable pace.

If you're unable to measure the distance perfectly - you can still do this workout and see great benefit!

ROW VERSION

Row Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Row Pacing Template:
Hard pace: Pace you would choose if you were doing a hard 2k.
Mod pace: Uncomfortable but sustainable.

So for the HARD - row as if you are trying to hit your PR 2k row.
For the Moderate - row a pace that is 5-15 sec per 500 m slower than your 2k PR pace.

BIKE VERSION

Bike Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Bike Pacing Template:
Hard Pace: Go as if you are trying to hit 100 cal for time
Moderate Pace: Sustainable but slightly uncomfortable pace.

93019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST: BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Shoulder Stretch, Chest Opener

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
7 Toes to Bar
7 Push Ups
7 Pull Ups
7 Push Ups

Score: Total Rounds + Any additional reps
Goal: 9 Rounds +

For the toes to bar, you may sub, knees up from hanging position. You may also sub v-ups or regular sit ups. Choose an option that allows you to pretty much do unbroken sets.

Push ups are push ups. Keep the belly tight (no snaking). Touch the chest and thighs at the bottom and lock out completely at the top. Go to the knees if you need to in order to keep moving. These will add up.

Pull Ups may be kipping, strict (may lower number if that is what you want to do), jumping, ring/trx or bar row, or you may sub a bent over row with dumbbells or a barbell (choose a weight you can do unbroken). You could also even sub KB swings if you don't have a bar to do pull ups on. Choose a method that you can do these in 1-2 sets max.

For either the toes to bar or pull ups. If you want to do a non scaled version but can still only get like 2 at a time - lower the number to 4-5 for this workout!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

Glory Days Option!!!

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
7 Toes to Bar
7 Push Ups
2-3 Muscle Ups or Bar Muscle Ups
7 Push Ups

Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For the toes to bar, you may sub, knees up from hanging position. You may also sub v-ups or regular sit ups. Choose an option that allows you to pretty much do unbroken sets.

Push ups are push ups. Keep the belly tight (no snaking). Touch the chest and thighs at the bottom and lock out completely at the top. Go to the knees if you need to in order to keep moving. These will add up.

This is a great workout to practice muscle ups or bar muscle ups! Lower the number to 1-2 if these will be in singles!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. (Search Birthfit Youtube library for demos)

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT 093019

SHIFT TIP 093019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups

No weight needed!

Score: Total number of rounds completed plus any additional reps
Goal: 7 Rounds or more!

For this workout if you have a way to do ring, band, or trx rows you will do those. You could even do a band pull down from your pull up bar or bands from a doorway if you have something like that!

If you don't that's ok! You can do an upright row with a single KB or dumbbell. Use a weight that is challenging but you are able to move for 7 reps. To do this movement you will hold the weight at your waist and pull your elbows high and outside like you are zipping up your jacket. Make sure you keep your shoulders pulled back and don't allow them to round forward.

Bring the weight up to just a few inches under your chin!

For the push ups you may do these from the knees or from the feet. You may also do them elevated!

Where we want you to focus is on keeping a straight body position and avoiding any snaking or sagging hips. Also avoid shooting the hips too high! Touch the chest and thighs at the bottom of each rep and come to complete lock out at the top.

For the sit ups you will touch the ground behind you at the bottom of each and come up and touch the toes at the top. If you need assistance to come all of the way up you can use a towel or band to help yourself pull up and lower!

If you are pregnant/post and need to avoid sit ups - you may sub some light kb swings!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

10119

TIP WORKOUT 10-1

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hips, Calves/Ankles

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

***Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

at 0:00, begin Round 1
at 5:00, begin Round 2
at 10:00, begin Round 3
at 15:00, begin Round 4For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the run!

For the 400m run, you're working with 2:00-2:30.
You may need to adjust the distance if it's taking longer than that. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the swings you, 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up

Workout

***Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
30 KB Swings
30 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the bike/row!

The bike/row should take 2:00-2:30 so adjust the calories/distance if you need to.

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

For the swings you, 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

SHIFT 100119

SHIFT TIP 100119

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

***Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds KB/DB Swings
30 Seconds Air Squats
30 Seconds Rest

Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-25# KB/DB

Score: Total Reps of Swings and Squats Combined
Goal: 150+

For this workout we will rotate every 30 seconds for a total of 16 min.

For the first 30 seconds you will choose what you are able to/have available. Choices are a jog (this can be like an out and back from your garage etc), row, bike, single unders, taps, or low step ups. The idea for this interval is to move for the entire 30 seconds at an uncomfortable but sustainable pace.

When the clock hits 30 seconds you will transfer to your kettlebell/dumbbell swings. Hold the weight in both hands at the waist. Stand with feet shoulder width apart with the heels down. Allow the knees to bend slightly and allow a hinge at the hips. Keep the arms straight, chest up, and belly tight. Pull the weight through the legs. Stand up hard and fast to make the bell weightless. Guide it to eye level. Avoid leaning back. Use the legs! Allow gravity to bring the bell back down, but keep those heels down and chest up!

For the squats your feet are shoulder width apart. Stand with the chest up and belly tight. Reach your butt back and down. Drive your knees out. Keep your chest lifted. Ideally you will get to the bottom with the chest up, knees out, heels down, with the butt lower than the knees. Fight hard against plopping or collapsing in the bottom. To stand drive through the heels and lift the chest as you press the knees out!

If you have any pain in the bottom position from past injuries or issues, you may choose to use something as a counterbalance (like holding on to the back of a chair) or squat to a slightly higher target.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

10219

TIP DB HPC 10-2

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Hip Flexors/Psoas
Post: Hips, Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds
39 DB Deadlifts
10 DB Facing Burpees
39 DB Hang Power Cleans
10 DB Facing Burpees
39 DB Front Squats
10 DB Facing Burpees

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Score: Total Time
Goal: Under 25 Min

Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

For these Burpees start standing, facing your DBs. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press back up. Jump or step the feet in. Jump over the DBs to complete the rep.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms. Hands are just outside of the legs and feet are under hips. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For these squats, make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back.

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position.

Lead with your chest with elbows high and stand all the way up.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds
39 Deadlifts
10 Bar Facing Burpees
39 Hang Power Cleans
10 Bar Facing Burpees
39 Front Squats
10 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time
Goal: Under 25 Min

Remember it's TWO rounds so you may want to break up the reps early into small sets!Set up for the deadlift with the bar close to your shin, feet under hips, chest up, belly tight and FLAT BACK.

To lift, drive your heels down and keep your chest up. Arms stay straight as you keep the bar close to the body. Keep the chest up and belly tight. Stand all the way up at the top. Squeeze the butt. Don't lean back.

To lower - send your butt back and slide the bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Once past the knees, re-bend them and bring the bar back to the starting position under control.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

For the squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep your chest up and belly tight!

Send your butt back and down keeping elbows high and chest up as you descend. Drive your knees out and keep heels down throughout. Keep your back straight as you lower your butt below the knees.

To stand, lead with your chest, keeping the bar on your shoulders, elbows high. Stand up all the way.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds
39 Sandbag Slams
10 Sandbag Facing Burpees
39 Sandbag Hang Power Cleans
10 Sandbag Facing Burpees
39 Sandbag Front Squats
10 Sandbag Facing Burpees

Ideal weights for sandbags:
Men: 50-65#
Women: 30-45#

Score: Total Time
Goal: Under 25 Min

Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

The hang power clean starts at the top of a deadlift. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

MAMA MODIFICATIONS

KB/DB Deadlift - If your 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.

BURPEES - Pay Attention to any coning that might be happening in the plank position of the burpee. No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

POWER/SQUAT CLEANS - The Upright Rows and Goblet Squats from the SHIFT programming is a great all around modification for this! You could also try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

SHIFT 100219

SHIFT TIP 100219

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 MIn AMRAP
(As Many Rounds and Reps As Possible In 12 Minutes)
10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees

Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +

MAMA MODIFICATIONS

KB/DB Deadlift - If your 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.

BURPEES - Pay Attention to any coning that might be happening in the plank position of the burpee. No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

10319

TIP Sandbag GTOH 10-3

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds/Reps As Possible)
12 Push Press
12 Alternating DB Snatch
8 Jump Overs

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

The goal should be to average 2 minutes or less per round. Try a practice round in your warm up and adjust from there!

For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

For the alternating DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 12 you end up doing 6 per side.

For jump overs, use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds/Reps As Possible)
12 Push Press
8 Power Snatch
8 Jump Overs

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX+ Women: 65# +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

The goal should be to average 2 minutes or less per round. Try a practice round in your warm up and adjust from there!

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For jump overs, use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds/Reps As Possible)
12 Side to Side Sandbag Push Press
12 Sandbag Ground to Overhead
8 Jump Overs

Ideal weights for Sandbags:
Men: 50-65#
Women: 30-45#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

The goal should be to average 2 minutes or less per round. Try a practice round in your warm up and adjust from there!

For the side to side push press you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 12 reps is 6 one each side.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For jump overs, use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

MAMA MODIFICATIONS

DB PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

DB SNATCH - You can always choose a lighter weight or go from the hang position. Pregnant mamas with a belly in the path of the bar should sub DBs so you're not training inefficient movement patters. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB SWINGS.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs or even Taps are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.

SHIFT 100319

SHIFT TIP 100319

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

5 Rounds

12 Shoulder Press
12 Alternating Hang Dumbbell Snatch
12 Plate Hops or Dumbbell Hop Overs

Rest 30 Seconds after each round

Idea weight for men: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)
Idea weight for women: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)

Score: Total Time (including rest)
Goal: Under 18 Min

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. Pregnant mamas with a belly in the path of the bar should sub DBs so you're not training inefficient movement patters. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB SWINGS.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs or even Taps are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.

10419

TIP PULL UP SCALES 10-4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Sciatica/Piriformis, Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

Workout

2 Rounds
50 Step Up Overs
30 Strict Pull Ups or Supine Bar/Ring Row

Every 2 Min (not including at the very beginning):
25 Double Unders

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs /
RX+ Women: 35# DBs

RX+ Option (for those great at double unders): 35 Double Unders each time.

Score: Total Time to Complete
Goal: Under 20 Min

So the way this works is you will NOT do double unders when the clock starts - but you will do double unders every 2 min after that. The number of double unders chosen should not take more than 30 seconds so lower to 20 or even 15 if necessary. Otherwise you may switch to dumbbell hop overs!

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way. Ideally, you are alternating your stepping leg so for the 50 it ends up being 25 on each leg.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all the way down to nothing if you need to!

Pull up options should be: strict, banded strict, supine (parallel to the ground) ring/trx rows or bar in rack rows, feet on ground ring/trx or bar in rack rows. Or if all else fails - bent over rows. Shouldn't be busting out sets of more than like 10 - or even 5 once fatigued. Choose something challenging.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

Workout

2 Rounds
50 Barbell Step Up (Alternating)
30 Strict Pull Ups or Supine Bar/Ring Row

Every 2 Min (not including at the very beginning):
25 Double Unders

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#
RX+ Women: 65-75#

RX+ Option (for those great at double unders): 35 Double Unders each time.

Score: Total Time to Complete
Goal: Under 20 Min

So the way this works is you will NOT do double unders when the clock starts - but you will do double unders every 2 min after that. The number of double unders chosen should not take more than 30 seconds so lower to 20 or even 15 if necessary. Otherwise you may switch to dumbbell hop overs!

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 50 you end up doing 25 per side.

Nothing to step up to? Sub with alternating step-back lunges!

Pull up options should be: strict, banded strict, supine (parallel to the ground) ring/trx rows or bar in rack rows, feet on ground ring/trx or bar in rack rows. Or if all else fails - bent over rows. Shouldn't be busting out sets of more than like 10 - or even 5 once fatigued. Choose something challenging.

MAMA MODIFICATIONS

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SHIFT 100419

SHIFT TIP 100419

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

20 Single Unders
10 Weighted Step Ups
6 Single Arm Bent Over Rows Right
6 Single Arm Bent Over Rows Left

Idea weight for Men: 15-25# Single DB/KB
Idea weight for Women: 8-15# Single DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

MAMA MODIFICATIONS

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

Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

10519

TIP BB CLEAN & JERK CYCLING 10-5

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: Cool Down Flow, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

Run 400 Meters
20 Clean and Jerks

Rest 2 Min

20 Clean and Jerks
Run 400 Meters

THAT. IS. IT. GO HARD!!

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Score: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??

This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the run and choose a weight on the clean & jerks that you can perform with minimal breaks, if any.

For the 400m run, you're working with 2:00-2:30. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Run 400 Meters
20 Clean and Jerks

Rest 2 Min

20 Clean and Jerks
Run 400 Meters

THAT. IS. IT. GO HARD!!

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 80-95#

Score: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??

This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the run and choose a weight on the clean & jerks that you can perform with minimal breaks, if any.

For the 400m run, you're working with 2:00-2:30. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Bike 30 Cals (Men) / 22 Cals (Women)
or
Row 500 Meters
20 Clean and Jerks

Rest 2 Min

20 Clean and Jerks
Bike 30 Cals (Men) / 22 Cals (Women)
or
Row 500 Meters

THAT. IS. IT. GO HARD!!

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 80-95#

Score: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??

This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the bike/row and choose a weight on the clean & jerks that you can perform with minimal breaks, if any.

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

TEAM VERSION

TEAM VERSION

WARM UP

Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

In Teams of 2 Complete:
(2 Scores for This One)

Partner 1: Run 400 Meters
Partner 2: Max Clean and Jerks

When Partner 1 Returns...

Partner 1: Max Clean and Jerks
Partner 2: 400 Meter Run

Rest 2 Min

Partner 1: Run 400 Meters
Partner 2: Max Clean and Jerks

When Partner 1 Returns...

Partner 1: Max Clean and Jerks
Partner 2: 400 Meter Run

THAT. IS. IT. GO HARD!!

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 80-95#

Score 1: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??

This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the run and choose a weight on the clean & jerks that you can get at least 2 or so reps when it is your turn.

For the 400m run, you're working with 2:00-2:30. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

Score #2: Total Reps Clean and Jerks between the 2 of you!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

CLEAN AND JERK - For this workout, you want to pick something you could move through confidently and wall smoothly without a lot of stopping and adjusting. You can always try going from the hang position. If you are pregnant with a belly in the path of the bar, be sure to use DBs instead of a barbell to avoid trainging inefficient movement patters. You could also sub KB Swings or Ball Slams for this movement.

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

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

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

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

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

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

MAMA MODIFICATIONS

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

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

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