102419

TIP SB FRONT RACK STEP UPS 10-24-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Pigeon Stretch
Post: Sciatica/Piriformis | Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Step Up Overs
8 Pull Ups

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

RX + Men: 50# DBs / 10 Rounds
RX + Women: 35# DBs / 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

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

Score: Total Time
Goal: Under 12 Min

Pretty simple one, but the dumbbell version today is going to be VERY grippy - so HANG on and take smart breaks!

For the dumbbell step up overs you will hold a dumbbell in each hand. Place one foot on the box or what you are stepping on. Make sure the whole foot is on the step. Dumbbells are held at the sides and you will drive out of the heel to stand. You will then step the other foot onto the box and then step off the other side. We suggest facing the box and turning around on top of it before going off on the other side. Making sure that you are in control on the lowering portion as well. You may also choose to step off on the other side still walking forward, or do almost a side stepping up and over.

If you don't have something you can go up and OVER - no worries, you may just do regular step ups.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your dumbbells.

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

PROGRAM B

PROGRAM B

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Front Rack Step Ups
8 Pull Ups

RX Men: 75#
RX Women: 55#

RX + Men: 90# / 10 Rounds
RX + Women: 65# / 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

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

Score: Total Time
Goal: Under 12 Min

For the front rack step ups you will place the bar on the front of the shoulders with the elbows high. Allow the bar to roll back into the finger tips and lift the chest/tighten the belly!

Make sure you place your WHOLE foot on the step or box. Drive through the heel to stand completely. Don't allow the working knee to cave in. Lower under control. Alternate feet with each step up. So for each step up you will do 4 per leg.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your bar.

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Sandbag Front Rack Step Ups
8 Pull Ups

Ideal Bag weight:
Men: 50-70#
Women: 25-45#

RX + Men/Women: 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

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

Score: Total Time
Goal: Under 12 Min

For the sandbag front rack step ups you will place the bag on the front of the shoulders with the elbows high. Lift the chest/tighten the belly!

Make sure you place your WHOLE foot on the step or box. Drive through the heel to stand completely. Don't allow the working knee to cave in. Lower under control. Alternate feet with each step up. So for each step up you will do 4 per leg.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your sandbag!

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

MAMA MODIFICATIONS

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

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.

SHIFT 102419

SHIFT TIP 102419

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

12 Min AMRAP
8 Step Ups (Alternating)
8 Ring/TRX Rows or Upright Rows

(If you have rings or TRX Bands do the rows)

No weight necessary today!

Score: Total number of completed rounds + any additional reps.

For this workout you will find something to step up on that is roughly 14-20" if possible. If that height is not comfortable for you or painful at all - you may lower it to something more manageable. You can step on a box, bench, stack of plates, a cooler - anything that is around that height and sturdy enough to step up on. If you absolutely have nothing that works - you may sub alternating lunges.

For the step ups you will put your whole foot on the step. Make sure you don't allow the knee to collapse in and drive off of the heel to stand all of the way up. Bring both feet up and then bring both feet down, alternating which is the working foot at the bottom. It is 8 reps alternating so you end up doing 4 per side per round.

For the ring or trx rows the more parallel your body is to the ground the more difficult this will be. Find an angle that challenges you, but that you don't have to break more than once per set.

Make sure you start with a straight arm and pull all of the way to your chest each time.

If you don't have rings, trx bands or anything that you can do an upper body pull with - you may sub upright rows with light dumbbells or a kettlebell!

MAMA MODIFICATIONS

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

102519

TIP BB POWER SNATCH 10-25-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Spine Strengthening
Post: Hips | Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Single Arm Dumbbell Power Snatch (alternating)
6 Dumbbell Front Squat (2 Dumbbells)
3 Dumbbell Facing Burpees

Rest 1 Min Between AMRAPS

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Extra Challenge Option: Switch to 6 Single Arm DB Overhead Squats (3 per side per round)

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 + Rounds in Each AMRAP!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 6 Power Snatches, 6 Front Squats, and 3 DB Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 min of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest....repeat until you have done a total of FIVE 3 Min AMRAPs.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbells between the feet and the heels down. You will have a hinge at the hip 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 8 you end up doing 4 per side.

For the front squats you will bring the DBs to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will bring a single DB to a locked out position over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

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

PROGRAM B*

PROGRAM B

WARM UP

Snatch Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 Power Snatch
6 Front Squat
3 Bar Facing Burpees

Rest 1 Min Between AMRAPS

RX Men: 75-95#
RX Women: 55-65#

RX+ Men and Women: Switch Front Squat to an Overhead Squat

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 Rounds + Each time!!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 3 Power Snatches, 6 Front Squats, and 3 Bar Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 minutes of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest. Repeat until you have done a total of FIVE - 3 Min AMRAPS.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the power snatch the bar will start on the ground. You will have your feet under your hips and the heels down. Hands are wide in your overhead squat grip. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arms straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbows high and outside (to keep the bar close) - pull under the bar slightly as you punch to lock out over head. In the catch the heels are down, knees out, chest up and bar over the middle of the body. Stand to finish.

For the front squats you will bring the bar to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will keep the bar over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 Sandbag Ground to Overhead
6 Sandbag Front Squat
3 Sandbag Facing Burpees

Rest 1 Min Between AMRAPS

No RX or RX+: Just use the bag you've got

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 + Rounds in Each AMRAP!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 3 Sandbag Ground to Overhead, 6 Sandbag Front Squats, and 3 SB Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 min of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest....repeat until you have done a total of FIVE 3 Min AMRAPs.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the sandbag ground to overhead the bag will start at your feet. Make sure that the heels are down, knees slightly bent, arms are long and straight, chest is up. Stand up by lifting the chest and squeezing the butt. Pick up speed and keep the arms long. Almost jump with your bag to add momentum and then keep it close to the body as you guide it ALL the way overhead. Finish locked out overhead with the belly tight and biceps by the ears.

For the front squats you will bring the sandbag to the front of the shoulders with the elbows high.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

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.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Bent Over Rows.

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throughout the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

SHIFT 102519

SHIFT TIP 102519

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 KB/DB Deadlift
6 Goblet Squat
3 Burpees

Idea Weight for Men: 25-35# KB or DB
Idea Weight for Women: 12-25# KB or DB

Score: Total completed Rounds + any additional reps
Goal: 6 Rounds +

For this workout you may use a single kettlebell or a single dumbbell. If your dumbbells are super light - you may also choose to use 2.

For the deadlifts you will have the kettlebell between the feet. Feet are under the shoulders with the heels down. Hinge at the hips and bend the knees to grab the dumbbell/kb. Keep the chest lifted and back flat. To pick up the dumbbell/kb you will think of lifting the chest and pressing the heels into the ground. Squeeze the butt to stand all of the way up.

You may also sub 2 dumbbells outside of the feet. Make sure to keep the chest UP!

For the goblet squat you will hold a single dumbbell or kb at the chest. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down and drive the knees OUT! Get the butt lower than the knees at the bottom with the chest still lifted. Don't let the weight pull you forward. Stand all of the way up by driving the heels into the ground lifting the chest.

If you are unable to go all of the way down without collapsing with weight. Try it without! If you are still unable to get that low in a good position OR if you have any pain in that position you may choose to squat to a target. Our goal is to eventually get you all of the way down though! Even if you have to slow down a bit.

For the burpees you will place your hands on the ground. Jump or step the feet back. Place the knees down. Perform a push up getting the chest and thighs to the ground. Press up. Jump or step your feet in. Jump and clap over your head!

If you need to you can also sub no push up burpees or even elevated burpees!

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throughout the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

102619

TIP PLANK TAPS 10-26-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Calves/Ankles
Post: Cool Down Flow | Hamstrings

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
40 Double Unders
24 Wall Balls
12 Plank Taps

Ball Weights / Heights:
Men: 20#ish Ball / 10' ish target (or what you can)
Women: 13-15#ish Ball / 9' ish target (or what you can)

RX+ Option: 50 Double Unders / Ball Plank Up and Overs

Score: Total Time
Goal: Under 20 Min

Couple options with this one today. Make it work for you and what you can do/have to work with.

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run.

For the wall balls you will hold the ball at the chest with the chest up and elbows tucked in. Feet are under the shoulders with the heels down. Reach the butt back and down with the ball at the chest and chest lifted. Drive the knees out and keep the heels down. Get the butt lower than the knees at the bottom without collapsing the back and the heels down. Stand up hard and fast driving through the heels and leading with the chest. Almost JUMP with the ball to use the power from your legs to help you throw it! Ideall you will throw to a 9-10' target on the wall/side of your house etc. Catch the ball at your chest BEFORE you start the squat on the next rep.

If you have low cielings or don't have a med ball a great sub is single dumbbell thrusters. You may also do thrusters with an empty barbell - or see Program C for sandbag options!

For the plank taps you will get into a plank position with your med ball out in front of you (at arms distance). Reach up and tap the medicine ball with the right hand, then the left. That is 1 rep. Do a total of 12 taps! Keep the butt in line with the shoulders by keeping the belly tight. Go to your knees if needed. You may also sub shoulder taps if the reach is too much.

For RX+ the ball will be next to the chest in the plank position. Place one hand on the ball, then the other and walk over to the other side. Going over ONCE = 1 rep. So you go back and forth 6 times per round.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
40 Double Unders
24 Side to Side Sandbag Thrusters
12 Plank Up and Over Sandbag

Ideal sandbag weights:
Men: 50-70#
Women: 25-45#

RX+ Option: Swap Double Unders for a 200m Burden Run

Score: Total Time
Goal: Under 20 Min

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run/burden run (RX+).

For the side to side sandbag thrusters you will start standing with the feet shoulder width apart and the bag on one shoulder. Reach the butt back and down, keep the chest lifted and heels down, drive the knees out. Get the butt lower than the knees with the chest up, heels down, knees out. Stand hard and fast out of the bottom of the squat and pop the sandbag off of the shoulder. Press it up and over to the other shoulder. That is 1 rep. Alternate shoulders with each rep.

For the sandbag plank up and overs you will start in a plank position parallel to your bag. Make sure your belly is tight with hips in line with shoulders. No saggy or raised butts! Walk hands up and over the bag to the other side to complete 1 rep. Go back and forth for a total of 12 reps.

TEAM VERSION

TEAM VERSION

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds
50 Double Unders (Each)
80 Wall Balls
20 Plank Taps (Each)

Ball Weights / Heights:
Men: 20#ish Ball / 10' ish target (or what you can)
Women: 13-15#ish Ball / 9' ish target (or what you can)

RX+ Option: 50 Double Unders / Ball Plank Up and Overs

Score: Total Time
Goal: Under 20 Min

Couple options with this one today. Make it work for you and what you can do/have to work with.

The way this flows for the team version is you BOTH do 50 Double Unders or Double Under Sub at the same time. Then you share the 80 wall balls (one person works at a time) and then BOTH do 20 plank taps at the same time.

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run.

For the wall balls you will hold the ball at the chest with the chest up and elbows tucked in. Feet are under the shoulders with the heels down. Reach the butt back and down with the ball at the chest and chest lifted. Drive the knees out and keep the heels down. Get the butt lower than the knees at the bottom without collapsing the back and the heels down. Stand up hard and fast driving through the heels and leading with the chest. Almost JUMP with the ball to use the power from your legs to help you throw it! Ideall you will throw to a 9-10' target on the wall/side of your house etc. Catch the ball at your chest BEFORE you start the squat on the next rep.

If you have low cielings or don't have a med ball a great sub is single dumbbell thrusters. You may also do thrusters with an empty barbell - or see Program C for sandbag options!

For the plank taps you will get into a plank position with your med ball out in front of you (at arms distance). Reach up and tap the medicine ball with the right hand, then the left. That is 1 rep. Do a total of 12 taps! Keep the butt in line with the shoulders by keeping the belly tight. Go to your knees if needed. You may also sub shoulder taps if the reach is too much.

MAMA MODIFICATIONS

Double/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.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

PLANK TAPS- BIRTHFIT Functional Progression 3 or the BIRTHFIT Bear Crawl would be an awesome option for managing any diastasis in the plank position. You could also try Elevated Shoulder Taps, Floor/Bench Press, Front Raises, Overhead Plate March, or Waiter Walks, or Palloff Press

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

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

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

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

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

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

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

MAMA MODIFICATIONS

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

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning

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

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

WARM UP

Full Body Warm Up

SANDBAG

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
16 Drag and Pull (Alternating)
12 Suitcase Lunge (Left)
12 Suitcase lunge (Right)

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

Score: Total Time
Goal: 4 Rounds +

For the drag and pull you will start in a plank position with the bag down between the legs by the hips. Grab with right hand and drag it up until it is past your head in front of you. With that same hand - pull it back to where you started. Then switch hands. Each drag + pull = 1 rep. You will alternate right and left per rep for a total of 8 drag + pulls per arm per set.

The goal here is to keep a solid plank position, and allow a slight rotation in the drag and pull. Don't allow the butt to get too high or the hips to sag. Keep the belly tight!

The idea of the suitcase lunge is just that. Hold it like a suitcase and lunge (we love the reverse lunge the best for this). You will hold the bag in the same hand as the forward foot. So for example - you will hold the bag in your right hand and step back for a reverse lunge with your left. The bag is next to the front leg/knee at the bottom of the lunge.

If you are not tall...and the bag hits the ground - you have 3 options. Go with it, bend the arm a bit at the bottom (this is what Julian is doing in the demo video), or if it's all a big hassle based on your height and bag - just throw it up on your shoulder and do them that way!

MOVEMENT TIP

Part 1:

Every 2 Min for 10 Min
(5 total Sets)
7 Deadlifts

Rest 3 minutes before Part 2Use 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.

For the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2:

Every 2 Min for 10 Min
(5 Total Sets)
8-10 STRICT Pull-Ups

May enter total reps completed in score. (Not an AMRAP - just enter total reps - should not exceed 50)Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

WARM UP

2 Rounds:

10 Scapular Pull Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Through
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.

Forward to Backward Swinging Kicks (On right + left)
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

EMOM 12 Min
Every Min on the Minute for 12 Min
Min 1: 30 Seconds Tucked Press to Handstand
Min 2: 30 Seconds Zombie Sit-Up + Backward Fold
Min 3: 30 Seconds Wall Walks
Min 4: 30 Seconds Flutter Kicks

No Score! Quality OVER Quantity HERE!

Subs and Modifications
Small jumps
Toes come backward as far as possible / Swing arms forward to help with the sit-up
Only walk up the wall as high as you feel comfortable / Plank Shoulder Taps
Tucked flutter kicks

Tucked Press to Handstand
1. Begin in a low squat position facing the wall, with your feet together
2. Hands should be approximately 6-8 inches from the wall (they won’t move through the entire skill)
3. Keeping your hands on the floor, lift your hips and jump your feet into the air, landing in a handstand against the wall
4. Finish in a fully extended, tight handstand
5. To come down, drag your feet along the wall, and bring your legs into a tucked position
6. Roll your hips off the wall, and control your descent back to the floor
7. Land with both feet on the ground, in the low tuck position you started in

Zombie Sit Up + Backward Fold
1. Begin in a seated pike position, with your legs together and extended straight in front of you. Toes will be pointed, and the palms of your hands in contact with the ground (ideally for the entire movement).
2. Engage the core, and begin to lay backwards, rounding your back to the ground.
3. Once fully extended, laying on the floor, use your core and hip flexors to pull your heels off the floor. The legs will remain straight for the entire movement.
4. With your palms and back remaining in contact with the floor, continue piking the hips, pulling your legs towards your face, and pushing the toes towards the ground behind your head (you should be staring at the tops of your knees). At this point, most of your back will peel off the floor as you roll onto the back of your shoulders. You will end in what feels like an upside-down pike stretch.
5. To roll forward, lift your toes off the ground, begin pressing your entire back, back into the floor one vertebrae at a time (think of rolling down through your spine), and slowly directing the heels back to towards the floor. Your palms will still be in contact with the ground.
6. Once your legs are fully extended on the floor, once again, engage your core

Wall Walks
1. Begin in the bottom of a push-up position, with your feet by the wall. 2. Push-up into a plank. Extend the shoulders by “pushing the floor away”, which will slightly round the upper back, giving you a sturdy base in which to begin your wall walk.
3. Lift your first foot and press it into the wall.
4. As you lift your second foot to the wall, you will simultaneously step your opposite hand backwards.
5. Continue walking your feet up the wall, while stepping your hands back, towards the wall, until you finish in a handstand.
6. Be as tight as possible at the top of your handstand, pushing your shoulders into your ears and squeezing your glutes .
7. Walk back down the wall by retracing the same “stepping” movement pattern you used to climb up the wall.
8. Once you bring your feet to the ground, move through your plank position, and lower all the way to the floor to complete.

Flutter Kicks
1. Begin laying on your back, legs extended forward and arms by your sides.
2. Push your lower back into the floor by squeezing the glutes, and pulling your belly button into your spine. Your lower back needs to remain in contact with the floor for the entire set.
3. Keeping the core engaged, lift your legs and shoulders off the floor simultaneously. Keep tension through the legs by squeezing the quads and pointing the toes. Arms remain by your sides parallel to the floor. At this point, you should be in a full hollow hold.
4. Alternate kicking each leg up and down at a quick pace. At the bottom, do not let the heels touch the floor. At the top, do not bring the feet higher than two feet off the floor.
5. The flutter kicks should be executed at a sprint pace.

Skill Focus: Pull Overs

Every 30 Seconcds for 10 Rounds:
2 Pull Overs + Front Roll Dismount

Score: Total Rounds you are able to do!! (out of 10)

Subs and Modifications:

Low bar pullover + Front Roll Dismount
1. Begin hanging from your bar, with hands gripping right outside the shoulders
2. Complete one pull-up, holding at the top with your chin above the bar
3. Keeping your chin above the bar, use your core and hip flexors to lift your legs towards the ceiling
4. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar
5. Press your palms into the top of the bar and lift your shoulders until you land in a front support
6. To roll forward, keep your arms straight, and lean forward over the front of the bar
7. Allow your shoulders to drop beneath the bar, and slowly slide your legs forward, off the bar, until you come back into a hang beneath the bar
8. IMPORTANT: Keep your arms straight the entire time, so as not to pull your head into the bar

4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips

Rest 3 minutes

8 min alternating tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press

Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

Fo the bent row, keep the elbows tight 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!

For the dumbbell bench press, choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.

Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

For the push up we want to see a rigid body position. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Go from the knees or do elevated to avoid going to failure.

Keep your body tight in the ring rows just the same as with your push ups. No sagging or thrusting.

Thruster (15 Min to find 5 Rep Max)

The way this will work is you will warm up and then put 15 min on the clock. Start out with a set of 5 thrusters you KNOW you can hit. Add weight - do 5. If you get it - add weight again. See what the heaviest set of 5 (unbroken - no dropping or racking the bar) thrusters you can get before the clock gets to 15 min!

For the thruster you may take the bar from the rack or from the ground. The bar will be on the shoulder with the elbows high and a loose but full grip. Hands outside of shoulders. Belly tight. Chest up. Feet under the shoulders with the heels down. Reach the butt back and down to initiate the squat. Keep the heels down - chest and elbows up. Drive the knees out as you go down. Get the butt lower than the knees at the bottom with the knees out, chest up, heels down. Stand up hard and fast (driving through the heels and leading with the chest and elbows). Pop the bar off of the shoulder and move the face out of the way. Press the bar straight up and lock out with the biceps by the ears and bar over the middle of the body. No re-bend of the knees (not a jerk). Belly tight!

Lower back to the shoulders for the next rep.

Barbell Hip Thrusts (5 x 8)

Can be done on a bench or stack of plates should work too.With the shoulders on a bench or box/stack of plates you will sit in front and place the bar on the hips. This can be uncomfortable so feel free to wrap with a mat or a towel. You can also do this with dumbbells. The heels should be down in front of you.

From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground.

RUN VERSION

Run Version:

10 Rounds
Run 200 Moderate Pace
Run 200 - SPRINT
Rest 1 Min

Score is total time, but goal is for every round to be consistent.Pace for moderate is sustainable - roughly your mile pace. Sprint means SPRINT! Go 95% effort!

Run Version (no measured distance):

10 Rounds
Run 1 Min - Moderate
Run 45 Seconds - Sprint
Rest 1 Min

Score is total time, but goal is for every round to be consistent.

**You can also run "Out" for one minute and then just sprint back so you don't have to measure the 45 seconds portion.Pace for moderate is sustainable - roughly your mile pace. Sprint means SPRINT! Go 95% effort!

ROW VERSION

Row Version:

10 Rounds
Row 250 Moderate Pace
Row 250 - SPRINT
Rest 1 Min

Score is total time, but goal is for every round to be consistent.

Pace for moderate is sustainable - roughly your 2k pace. Sprint means SPRINT! Go 95% effort!

BIKE VERSION

Bike Version:

Men:
10 Rounds
15 Cal Moderate
15 Cal SPRINT
Rest 1 Min

Women:
10 Rounds
10 Cal Moderate
10 Cal SPRINT
Rest 1 Min

Score is total time but goal is for every round to be roughly the same.

Moderate pace should take roughly a minute - sprint is SPRINT as FAST AS YOU CAN!

101419

TIP DB CLEAN AND JERK 10-14

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Thoracic Spine Release
Post: Hip Flexors/Psoas | Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Overhead Warm Up

WORKOUT

It's Monday Re-test time! This workout was originally posted on January 10, 2017, then again on 10/15/2018! Make sure you go back and check your score!

4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50# Dumbbells +
RX Plus Women: 35# Dumbbells +

Score: TOTAL TIME INCLUDING REST
Goal: 2-3 min max per round

For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that.

This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward. Keep the dumbbells in close to the body.

From here you will stand fast and shrug with straight arms! Pull yourself under slightly into a partial front squat with the dumbbells landing on the shoulders.

As you stand - stand fast to feed the power from the legs into the weight as you press up and press yourself under. Catch the dumbbells in a small dip with the elbows locked and biceps by the ears. Stand to complete the rep.

Then you will bring the dumbbells back down to the hip (not to the floor) to start the next rep.

For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap.

Rest 1 min between rounds. Rest time counts toward your total time.

PROGRAM B*

PROGRAM B

WARM UP

Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
12 Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: TOTAL TIME INCLUDING REST
Goal: 2-3 min max per round

For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that.

This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward, and sliding the bar down the thigh a bit. Keep the bar in contact with the body.

From here you will stand fast and shrug with straight arms! Then you pull the bar up the body with the elbows going out to keep it close! Pull yourself under slightly into a partial front squat with the bar landing on the shoulders.

As you stand - stand fast to feed the power from the legs into the bar as you press up and press yourself under. Catch the bar in a small dip with the elbows locked and bar over head. Stand to complete the rep.

Then you will bring the bar back down to the hip (not to the floor) to start the next rep.

For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap.

Rest 1 min between rounds. Rest time counts toward your total time.

MAMA MODIFICATIONS

HANG CLEAN - You could also try less weight. 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 inefficient movement patterns.

JERK/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.

BURPEES - If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). You can also sub: No push up 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

SHIFT 101419

SHIFT TIP 101419

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

The original version of this workout was posted on January 10, 2018 and again on Oct 15, 2018! If you want to re-test it to see how you did - that's awesome!

4 TOTAL ROUNDS
Each Round is
6 Dumbbell Hang Clean and Press
6 Burpees
6 Dumbbell Hang Clean and Press
6 Burpees
Rest 1 Minute

Weight Idea for Men: 25-35# Dumbbells
Weight Idea for Women: 10-20# Dumbbells

See below for other options!
Score is total time including rest.

For the dumbbell clean and press you hold the dumbbells at the hips. Do a small dip - shrug the shoulders then pull the dumbbells up to the shoulders. From there you will press the dumbbells overhead.

Other options if you don't have the right dumbbells are a 2 hand kb clean and press. Or you can do this movement with a medicine ball!

For the burpees - you may choose from a regular burpee with either a step back - or jump back. You can go to the knees for the push up portion if you do this. Or if needed, you can take out the push up completely for a no push up burpee.

MAMA MODIFICATIONS

HANG CLEAN - You could also try less weight. 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 inefficient movement patterns.

JERK/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.

BURPEES - If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). You can also sub: No push up 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

101519

TIP WALL BALL 10-15

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: BUTTS AND GUTS
SWAP: ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Calves/Ankles
Post: Quads/IT Band | Chest Opener

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Run 400 Meters
12 Pull Ups
24 Wall Balls

Men: 20#ish Ball
Women: 13-15# Ball

RX+: 18 Pull Ups + 36 Wall Balls

Score: Slowest Round ONLY
Goal: Under 4:15

Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. 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 pull ups you may do strict, kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Choose a variation you can complete the reps in under a minute.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)
12 Pull Ups
24 Wall Balls

Men: 20#ish Ball
Women: 13-15# Ball

RX+: 18 Pull Ups + 36 Wall Balls

Score: Slowest Round ONLY
Goal: Under 4:15

Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!

For the bike/row, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time constraint.

For the pull ups you may do strict, kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Choose a variation you can complete the reps in under a minute.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

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.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

SHIFT 101519

SHIFT TIP 101519

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min)

30 Sec Jog/Run/Walk, Bike, Row, Taps, Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats

When the clock hits 4 min - REST 1 MIN!!

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs
Goal: 12 Rounds +

Ok so to make this clear - you start the clock and go through the 30 seconds + 6 Rows + 8 Squats as many times as you can until the clock hits 4 min!

At that point you write down how many rounds and reps you got while you rest for 1 min.

Once the 1 min rest is up - you start all over again! Do this for a total of 4 x 4 min AMRAPs! At the end - add up all of the completed rounds + all of the additional reps for your score!

For the 30 second part you can choose what you would like to do/have available to you. You can run/jog/walk, row, bike, do taps, or single users. (A tap is like a running in place motion tapping one foot at a time on your kb/db).

For the rows you may choose a ring/trx type row. For this option remember that the more parallel your body is to the ground, the more difficult these become. Make sure you start with straight arms at the bottom. Keep the belly tight and pull all of the way to the chest at the top. Find an angle where 6 is difficult but doable without much breaking even when tired.

You may also choose to use like a stretchy band in a doorway or hung from pull up bar and pull it down. Or you can hold a single kb/db and do an upright row (if you only have really light weights you can also choose to hold 2). If you do this option hold the weight at your hips pull the shoulders back and down and pull the elbows high and outside to bring the weight up!

The squats today are unweighted. You will start with your feet shoulder width apart. Weight is in your heels and your chest is up. Make sure to tighten your belly! Reach your butt back and down as you keep the chest up and drive the knees out. Focus on keeping the heels down! Ideally you will get your butt below your knees at the bottom with your heels still down, chest up, belly tight, and knees out!

If you tend to plop in that position - or experience any pain from former issues/injuries you may choose to use a counter balance or squat to a 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.

101619

TIP BB HEAVY DEADLIFT 10-16

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Spine Strengthening
Post: Sciatica/Piriformis | Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
8 Alternating Single Leg Deadlifts

**Step Ups may be weighted or unweighted but dumbbells used should most likely be lighter than what you use for the deadlifts.

RX Men (deadlifts): 40# DBs
RX Women (deadlifts): 25# DBs

RX+ Men (deadlifts): 50# DBs+
RX + Women (deadlifts): 35# DBs+

Step Up height:
Men: 22-24"
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.
Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.

The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly so you'll have time to apply control, balance, and strength on the deadlifts!

For these step ups, go unweighted or you can hold the (LIGHT) 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 8 reps = 4 on each leg.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
4 Heavy Deadlifts

**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.

RX Men (deadlifts): 165-205#
RX Women (deadlifts): 115-145#

RX+ Men (deadlifts): 225#+
RX + Women (deadlifts): 155#+

Step Up height:
Men: 22-24”
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.

Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.

The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly. Then, show us your STRENGTH on those deadlifts!

These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

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 you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
4-6 Sandbag Over Shoulder (depending on the weight and difficulty of your bag)

**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.

Ideal bag weights:
Men: 50-100#
Women: 30-70#

Step Up height:
Men: 22-24"
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights / reps used for both movements in comments.

Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.The juice in this workout is in the Sandbag Over the Shoulders. Choose a variation on the step up, you can get through fairly quickly and apply your POWER to the sandbag!

These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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 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 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!

SHIFT 101619

SHIFT TIP 101619

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Unweighted Step Ups Right
4 Unweighted Step Ups Left
8 Deadlifts

Idea weight for Men: Single 35-55# KB/DB -or- Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- Pair of Light Dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 10 Rounds!!

Gave you guys a push on the goal for today and want to encourage you to try and hold one round per minute if you can!

This one is super simple.

For the step ups you will do 4 on one leg ONLY, then 4 on the other.

Choose a height for the step ups that is challenging but that you are comfortable stepping up and down. This should be higher (ideally) than what you would use if the reps were much higher.

Make sure you place your whole foot on the box or step. Don't allow the working knee to cave in as you stand. Drive through your heel and come to a completely standing position at the top.

For the deadlifts you will either have a single weight between the feet or a dumbbell in each hand held on the outsides of the feet.

Make sure you have your weight in your heels with your chest lifted. The knees should be bent and the butt back. Arms are straight. To stand think about lifting the chest and driving through your heels at the same time. Squeeze the butt at the top. Arms stay long and shoulders back.

To lower back down, reach the butt back, bend the knees, and lower between or to the outsides of the feet. Touch the weigh on the ground at the bottom.

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 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 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!

101719

TIP KBS RUSSIAN VS AMERICAN 10-17

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Couch Stretch
Post: Calves/Ankles | Hip Flexors/Psoas

PROGRAM A*

PROGRAM A

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
15 KB/DB Swings
7 Shoot Throughs

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

No RX+ Today - Just do more rounds!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the swing, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the swings, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all 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 shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM B

PROGRAM B

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
7 Hang Power Snatch
7 Shoot Throughs

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the hang power snatch, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM C

PROGRAM C

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
7 Hang Power Snatch
10 GHD Sit Ups

RX Men: 75#
RX Women: 55#

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

**You can also do the KB version with this GHD option too. Swap the 7 Hang Power Snatches for 15 KB Swings.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under and load on the hang power snatch that allows you to grind for 15 minutes!

DO NOT DO MORE GHD SITUPS THAN YOU'VE DONE IN A PREVIOUS WORKOUT, ON THIS ONE.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the GHD SIT UPS- only go to parallel if this is a new movement for you! Remember to set up properly for these. Your butt should be on the back side of the pad with your feet between the rollers and your knees slightly bent. Do not overextend as you go back. Keep the belly tight and move from the hip. Knees fire to bring you UP! Belly tight!

MAMA MODIFICATIONS

Double/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.

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!

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

SHIFT 101719

SHIFT TIP 101719

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Single Unders, Taps, or Line Hops
10 KB/DB Swings
10 Mountain Climbers

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

For this workout you will work at a smooth pace for 15 min.

You may choose what you have/would like for the first part. You can go single unders with your jump rope, taps, or even just lateral hops over your dumbbell or even a chalk line etc. If you are unable to jump over - you can even turn it into more of a skip.

For the swings you will hold a single KB/DB at the hips. Make sure the heels are down. Reach the butt back, bend the knees slightly and pull the weight back between the legs with straight arms. Stand hard and fast and squeeze the butt! Guide the weight to eye level keeping the arms straight, heels down, and belly tight.

Allow gravite to bring the weight back down, but don't allow it to pull your back into a rounded position, or pull you forward on your toes! Keep your heels down and chest up!

For the mountain climbers - each time a knee comes up it counts as 1 rep. You will start in the top of a push up position. Bring the knee all of the way to your chest if possible. Keep the butt low, but not saggy! Keep the belly tight! Send the foot back to the start and switch legs.

You may do these elevated if necessary!

MAMA MODIFICATIONS

Double/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.

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!