122719

TIP BW PUSH UP DEC 27TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE | DOWN DOG FLOW
POST: CHEST OPENER | SI JOINT RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Pull Up Warm Up
Running Warm Up
Full Body Simple Warm Up

Workout

5 Rounds
Run 400 Meters
10 Pull Ups
15 Push Ups
20 Wall Balls

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

No RX or RX+!  Lower reps/shorten run to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The run should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

If you can't run due to weather, space etc, 2 minutes of jump rope, hop overs, toe taps or mountain climbers.

For the pull ups you may do strict, kipping/butterfly, banded or 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. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  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.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands if you need to.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with 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!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls 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.

Since there is no program B, feel free to bust out the barbell. Or use a single heavy DB like the video!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Running Warm Up
Full Body Simple Warm Up

Workout

5 Rounds
Row 500 Meters
OR
Bike 15 Cal Men / 11 Cal Women
10 Pull Ups
15 Push Ups
20 Wall Balls

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

No RX or RX+!  Lower reps/shorten  bike/row to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The bike/row should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

Reduce the distance/calories if needed to fit the time window.

For the pull ups you may do strict, kipping/butterfly, banded or 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. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  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.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands if you need to.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with 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!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls 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 since there is no program B, feel free to bust out the barbell!

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.

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. Or feel free to sub a floor press or bench press.

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 122719

SHIFT TIP BW ELEVATED PUSH UPDEC 27TH 2019

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, Skip Overs, or Single Unders
10 Ring/TRX/Supine Rows OR Upright Rows
10 Push Ups
10 Goblet Squats

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

Score: Total Time
Goal: Under 15 Min

For this workout you will go through the 1 minute of movement, 10 ring rows, 10 push ups, and 10 goblet squats for 5 rounds total.

For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.

For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand).  The weight will start held at the waist with you standing tall.  Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body.  This should look like you are zipping up your jacket.  Elbows should stay back!  Make sure not to let the shoulders and elbows roll forward.  Bring to chest height.  Lower under control.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

For the Goblet Squat you will hold the weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to
stand!

If you need to - you can do these with no weight in order to get all o

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.

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. Or feel free to sub a floor press or bench press.

122819

TIP DB HANG CLEAN AND JERK DEC 28TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE | WARM UP FLOW
POST: SHOULDER STRETCH | COOL DOWN FLOW

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Dumbbell Hang Clean and Jerks

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

RX+ Men:  50# DBs+
RX+ Women: 25# DBs+

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested!  Make sure you take appropriate breaks and use modifications.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested! Make sure you take appropriate breaks and use modifications.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20' Handstand Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 10 feet to each  Handstand Walk each round - so 20'+ 7 reps, 30' + 7 reps, 40' + 7 reps....(each 10 foot section = 1 "rep" for scoring)

Score: Total REPS added up at the end (2+7+2+7+2+7....)
Goal: 7 Rounds +

7 Hang clean and jerks does not take a lot of time which means you'll be spending a lot of time on your hands for this workout.  Make sure you choose safe modifications.

For the handstand walks you should be able to walk at least 5 feet at a time, otherwise 20 sub handstand shoulder taps where each time a shoulder is tapped is one rep.

Kick up to a handstand and squeeze your butt and your legs together. Always be pushing the ground away from you. To walk, you just tip your hips slightly beyond your shoulders then recover your hands under your shoulders under your hips.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks (Each - 1 person at a time)
7 Barbell Hang Clean and Jerks (Each - moving at the same time)

So you can do the wall walks as:
Partner 1 does 2 wall walks - then Partner 2 does 2 wall walks.

OR

Partner 1 does 1 - then Partner 2 does 1 - then Partner 1 does 1 - Partner 2 does 1.  (You must each do 2 per round and only 1 person can be going at a time).

Then for the hang clean and jerks you will both have your own bar/dumbbells and go at the same time.

RX Men: 75#
RX Women: 55#

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

Score: Total ROUNDS + Any additional reps for the pair.  So if you do 5 rounds and 3 wall walks its 5+3.
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Remember you are working separately on the wall walks and at the same time on the hang clean and jerks!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

MAMA MODIFICATIONS

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps, Strict Press, Waiter Walk, Bear Crawl, or Overhead Plate hold/march.

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.

4 Rounds
Not for Time
10 Pistols or Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs
30 Russian Twists

No specific RX Weight, see below for recommendations!

Score is weight you use for Sumo Deadlift.  Put weight for other things in comments!A "Pistol" is a single leg squat!  The focus with these is to REALLY reach the butt back to stay in the heel and work not to allow your working knee to cave in.  Lower under control.  It is TOTALLY normal to have one side that is weaker or less coordinated than the other.  If you need to use a target to help - if these are new - that is fine. You may try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening...step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable.  You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out.  Focus on driving the knees out and squeezing the butt at the top of each rep!  These can be done pretty heavy but for 15 reps each time don't need to be anything crazy.  Between 95-155 for women and 155-225 for men would be a general guideline.  They can also be done with just a heavy kettle bell.

Choose either the foam roller or the barbell for this one and you can try it from your knees or your feet.  Be careful not to roll out too fast and keep the arms straight both out and in.  You may have to only go out a little way if this is your first time with this one.

You can use a plate, a med ball, or dumbbells for the Russian twists!

MAMA MODIFICATIONS

PISTOLS OR SIDE BOX STEP OFFS - These can be great movements for mamas but if youre having any SPD pain or trouble with balance feel free to sub a supported pistol to a box, shorter box step offs, step ups, goblet squats. hip thrusts, or single leg glute bridges.

SUMO DEADLIFTS - If the shape of your belly or any tightness in the hips is making this movement uncomfortable, try putting the weight on a stack of plates so that you do not have to reach down quite as low to pick it up.

BARBELL OR FOAM ROLLER ROLL OUTS - If you ntice any coning in your belly or feel yourself bearing down in your pelvic floor, modify to a shorter range of motion or sub Birthfit Functional Progressions (See BF Youtube library for demos), Bear Crawl, Farmer Carries, Overhead plate holds, waiter walks, or sled push/pull.

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

WARM UP

Full Body Warm Up
Running Warm Up

SANDBAG

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
20 Sandbag Over Shoulder
200 M Burden Run
20 Alt Sandbag Slam
200 M Burden Run
20 Bent Over Sandbag Slam
200 M Burden Run

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 3 Rounds +

20 minutes -- PACE YOURSELF!

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!!!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward.  Take smaller steps to reduce the impact on your knees and back.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it
 to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

For the bent over slams, set up with your feet shoulder with apart.  Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest.  Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you.  So keep your base tight and think FAST with the arms.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat 5 x 3
(One Set Every 3 Min for 15 Min)

Take at least 3 warm up sets to build up to your working weight on the front squats.

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and 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 bar on the shoulder and not out in front.  Stand fully for each rep.

Part 2
Complete 60 Strict Pull Ups in as few sets as possible.

Modify appropriately and rest enough between sets so that you can perform sets of at least 5 reps the whole way. Shouldn't take more than 15 minutes.So we want to keep these pull ups strict.  If you are unable to perform 12 sets of 5 pull ups, no problem! Just use a band, put the bar in a rack and do supine rows, do trx/ring rows, or even bent over rows.

If you choose bent rows, they should be heavy but not necessitate any action or momentum from the hips.  If you are feeling to much stress in the lower back, try single arm bent rows with the other hand and knee planted on a bench or box.

GYMNASTICS

7 Min AMRAP
1 Strict Pull Up
+
1 Strict Toes to Bar
Come off

2 Kipping Pull Ups
+
2 Kipping Toes to Bar

RX +: 2+2 and 4+4

See below for scaling options!

Score: Total number of rounds and any additional reps.

Goal: QUALITY more important than score.

So the idea behind this is to do the 2 strict reps together (not coming off of the bar) and then the 4 kipping together (not coming off of the bar).

If you are unable to do strict pull ups you can do a jump and slow lower and then just a knee up rep.

For the kipping part you will do 2 jumping pull ups + 2 kipping knees up.

4 Rounds
30 Second Bottom of Dip Hold
Rest as Needed
30 Second Top of Dip Hold
Rest as needed

If you're feeling REALLY legit - try going for a minute.You may do these on the rings, on stationary bars, or even a couple boxes will work.

If you are unable to perform these on any of those you could scale down to ring or trx top and bottom of push up holds.

Make sure the bottom of dip or push up hold your shoulder is lower than the elbow.  If using rings or TRX bands and pull them in close to you and keep the belly tight.

For the top hold, press DOWN and keep the shoulders DOWN.  Pull the rings or bands in and keep belly tight.

If you are unable to hold for 30 seconds - just do a max time hold each time!  If that hold isn't at least 15 seconds - add 2 extra rounds of the whole thing!

4 Rounds Not For Time:
12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skullcrushers
12 Diamond Push Ups
12 Seated Dips

Score: Put weight used for Dumbbell Bench Press

Choose a variation on all of these that you can get all 12 reps in one set.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor.  Lower the DBs with control back to your chest.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull".  Really extend the elbow hard at the top!

For the diamond push ups, keep your body in a rigid plank position. Hands together so that thumbs are touching and index fingers are touching. Point your elbows slightly back. Lower your chest and thighs to the floor.  Keep everything tight and press straight back up until your arms are straight.

Plant your hands on a bench, box or chair and scoot your hips off the edge.  Try to keep your legs straight or just slightly bent. Keep your torso close to the bench the whole time as you lower down until your elbows go just beyond 90 degrees, then press back up. Perform these slow.

Part 2
10-9-8-7...3-2-1 Reps of:
Plank Up & Overs
Wide Grip Push Ups
1/2 Push Up Hold (1 rep = 1 second)

Goal is to finish this in 12 minutes or less. Stop at 15 minutes if you haven't completed the reps by then.

The way this works is: first you do 10 plank up & overs, then 10 wide grip push ups, then a 10 second 1/2 push up hold. Then you 9 of everything including a 9 second hold. Then 8, then 7 and so on down to 1.

For the plank up & overs, set up a medicine ball or stack of plates outside one hand. It should be 6-12ish inches high.

Start in a plank position (top of a push up) with arms straight, shoulders over wrists, heels over the balls of your feet.

Keeping your belly tight, quads engaged and back flat, walk one hand then the other to the ball, then over to the other side. Both hands must plant on the higher surface and both hands must plant on both sides of the ball/stack. Each time you plant both hands on one side of the ball/stack is 1 rep.

For the wide grip push ups, place your hands wider than shoulder width in your set up position.  Keep your whole body in a tight rigid position as you lower your chest and thighs to the floor then press back up to lock out.  These can also be done from the knees or with hands elevated.

Same with the half push up hold. From knees or toes, lower halfway down until your arms make a 90 degree angle.  Hold there for the required time then press back up to the top to finish. Don't let your hips sag on this one, squeeze everything!!

WARM UP
Snatch Warm Up

WORKOUT

3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)

High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)This is mean to be done as a warm up and the first set of this should be done super light - like an empty bar.

You will perform 2 reps of a muscle snatch from the high hang.  This means you will deadlift the bar to the waist with a wide - snatch - grip.  Feet should be roughly under the hips with the heels down.  Arms are long and straight.  You will perform a dip  from this position, but a very shallow one.  In this "high hang" dip you will bend the knees slightly - keep the butt back but keep the chest up.  It is very shallow and the bar shouldn't really move down the leg.  Keep the arms straight.  From here you will stand up hard and fast, shrug, pull the elbows high and outside so that the bar goes up the body, then punch to lock out overhead.

The second rep each time will be from above the knees.  So again the bar starts at the waist - but this time the dip is much deeper to initiate.  You will keep the heels down and bend the knees slightly.  Reach the butt back back and allow the bar to travel down the leg keeping the arms straight.  Lower to just above the knee.  From here it is a controlled pull up the leg and out of the dip and finish off again with the explosive up, shrug, high elbows and punch to lock out.

The final rep will be from mid shin or with the plates on the floor.  Make sure the heels are down and the shoulders are higher than the hips - hips higher than the knees.  Have a nice and controlled pull off of the ground and past the knees keeping the bar close to the body and the arms straight.  Finish the same way you did with the other 2!

Do 3 sets of 2 reps at each position.

Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)
1 rep every 90 seconds for 12 Min!  Add weight each time if possible!

For the power snatch the bar will start on the ground.  Heels are roughly  hip to shoulder 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.

Behind the Neck Shoulder Press (30 Reps)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.For this you will use a wide grip.  Make sure you move the head slightly forward when pressing up and lowering.  Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in!  Pause at the top of each rep for 1 second before lowering.

RUN VERSION

Run Version
(Measurable Distance)
8 Rounds
200 Meters Slow Jog
200 Meters Sprint
Rest 1 Min

This one is pretty simple!  As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!

Run Version
(No Measured Distance)
8 Rounds
1:15 Slow Jog
:45 Sprint
Rest 1 Min

Pretty simple.  As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

ROW VERSION

Row Version
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

BIKE VERSION

Bike Version:
8 Rounds
1:15 Slow Spin
:45 ALL OUT
Rest 1 Min

Score is calories.

As soon as you hit 1:15 - hit the gas!

121619

TIP DB BENT OVER ROW DEC 16TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SHOULDER STRETCH | PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

5 Rounds
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press

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

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

Score: Total Time
Goal: Under 20 Min

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, 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!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  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.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

5 Rounds
Run 400 Meters
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time
Goal: Under 20 Min

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, 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!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

For the push press you will have your bar on the shoulders with the elbows high.  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 barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

5 Rounds
Bike 33 Cal Men / 22 Cal Women
OR
500 Meter Row
Then
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

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

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time
Goal: Under 20 Min

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

The Row/Bike Distance should take you 1:30 to 2:15.  If it is taking you longer than that - and it's not because you are dogging it - lower it a bit!

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, 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!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

For the push press you will have your bar on the shoulders with the elbows high.  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 barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

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.

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.

SHIFT 121619

SHIFT TIP 121619

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

7 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB
Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time
Goal: Under 20 Min

For this one you will choose what you would like to do for the 1 Min of moving part. You may jog, do taps or jump rope. Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height. The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight. Allow the working arm to hang straight down from the shoulder. Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage. Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press. Then do both on the other side.

For the press you will bring the DB or KB to the shoulder. You may do these seated or standing. Make sure the rib cage is pulled down and belly tight. Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

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.

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.

121719

TIP WORKOUT DEC 17TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | POSTERIOR CHAIN RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Pull Up Warm Up

Workout

10 Rounds

7 Dumbbell Thrusters
7 Toes to Bar / V - Ups

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

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

Score: Total Time
Goal: Under 15 Min

Choose a load on the thrusters that will allow you to go unbroken the whole way! If doing toes to bar, you might try breaking the reps into a couple smaller sets with super short breaks to give your grip a break.

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

The other option is V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight!

For subs for the T2B you can use Knee-Ups, supine toe touches, or regular sit-ups.

For our mamas, try deadbugs or ball slams!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

10 Rounds

7 Barbell Thrusters
7 Toes to Bar / V - Ups

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 15 Min

Choose a load on the thrusters that will allow you to go unbroken the whole way! If doing toes to bar, you might try breaking the reps into a couple smaller sets with super short breaks to give your grip a break.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

The other option is V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight!

For subs for the T2B you can use Knee-Ups, supine toe touches, or regular sit-ups.

For our mamas, try deadbugs or ball slams!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Pull Up Warm Up

Workout

10 Rounds

7 Sandbag Thrusters
7 Toes to Bar / Supine Toe Touches

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

Score: Total Time
Goal: Under 15 Min

Choose a load on the thrusters that will allow you to go unbroken the whole way! If doing toes to bar, you might try breaking the reps into a couple smaller sets with super short breaks to give your grip a break.

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down.

You can also do side to side thrusters, where you start with the bag on one shoulder.

Reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

The other option is supine toe touches. Lay on your back holding the bag straight up over your chest. Squeeze your legs together and raise them up until your shins touch the bag.

For subs for the T2B you can use Knee-Ups, V-Ups, or regular sit-ups.

For our mamas, try deadbugs or ball slams!

MAMA MODIFICATIONS

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, Goblet or Air Squats

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.

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 121719

SHIFT TIP DEC 17TH 2019

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds

7 Goblet Squats
7 Sit Ups

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

Score: Total Time
Goal: Under 12 Min

For this workout you will rotate through the 7 goblet squats, and 7 sit ups for a total of 10 rounds.

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to you can use a little assistance from a band, leash or rope to pull yourself up.

No sit ups or crunching right now? You may try a dead bug, slam balls or an eye level KB Swing. Just keep in mind. if you plan on doing tomorrow's workout it has KB swings in it.

MAMA MODIFICATIONS

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, Goblet or Air Squats

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.

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.

121819

TIP SB TO SHOULDER DEC 18TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: HAMSTRINGS | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

5 Rounds
15 Dumbbell Power Cleans
Run 200 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 1:40

**Use a weight that is the heaviest you think you can get away with fast, with good technique and unbroken each round.

**Reps are higher on dumbbell version due to the fact that the power cleans are harder to load. If you are unable to do 15 reps in a row with the dumbbells you have - lower the number!Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement aka use your hips to send the DBs UP rather than swing them OUT!

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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 ground for the next rep.

The run should take a minute or less. If you can't run due to space or weather, do 40 double unders or DB hop overs instead!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

5 Rounds
10 Power Cleans
Run 200 Meters
Rest 1 Min Between Rounds

RX Range for Men: 95-115#
RX Range for Women: 65-75#

RX+ Range for Men: 135-165#
RX+ Range for Women: 85-115#

Score: SLOWEST ROUND ONLY
Goal: Under 1:30

**Use a weight that is the heaviest you think you can get away with fast, with good technique and unbroken each round. Put weight used in comments.Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

The run should take a minute or less. If you can't run due to space or weather, do 40 double unders or hop overs instead!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
8-10 Sandbag to Shoulder
Run 200 Meters

Rest 1 Min Between Rounds

Ideal weight for Men: 50-100#
Ideal weight for Women: 25-75#

Score: SLOWEST ROUND ONLY
Goal: Under 1:50

**If you have a heavy sandbag or ball this is a great workout for it. Lower the reps a bit if the ball/bag is super heavy to keep each round around 1:30.

Think of this one as 5 sprint intervals. Think about speed through the round so choose the lower number of reps if your bag is really heavy. And, even though you are going fast, make sure you practice safe, efficient movement!

The sandbag to shoulder is a power clean to one shoulder. Start with the bag on the ground between your feet longways. Set up with hips back, chest up, knees bent, and arms straight with hands gripping the neutral handles or sides of the bag.

Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Guide the bag up to one shoulder and receive it in a partial squat. Stand fully to complete the movement.

The run should take a minute or less. If you can't run due to space or weather, do 40 double unders or bag hop overs instead!

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight or going from the hang position. 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. run 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!

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.

SHIFT 121819

SHIFT TIP 121819

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 Kettlebell / Dumbbell Swings
30 Single Unders or Taps

Idea weight for Men: Single 25-40# KB/DB
Idea weight for Women: Single 12-25# KB/DB

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

For this workout you will work your way through the 15 and 30 sequence as many times as possible in 12 min!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. 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 taps /single unders you will do 30 per round! You may also choose to do low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight or going from the hang position. 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. run 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!

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.

121919

TIP BW BOX JUMPS DEC 19TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE | 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
Box Jump Warm Up

WORKOUT

3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time
Goal: Under 18 Min

This is a lot of reps! Break up the push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and belly tight on those step ups!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. 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. Press back up to the the top until arms are totally straight.

For these step ups 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. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so for 30 reps, it's 15 per leg.

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.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

If jumping isn't an option, try another explosive movement like a Russian kettlebell swing!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

3 Rounds
30 Push Ups
30 Barbell Back Rack Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time
Goal: Under 18 Min

This is a lot of reps! Break up the push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and belly tight on those step ups!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. 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. Press back up to the the top until arms are totally straight.

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 30 you end up doing 15 per side.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

If jumping isn't an option, try another explosive movement like a Russian kettlebell swing!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds
15 Handstand Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time
Goal: Under 18 Min

This is a lot of reps! Break up the handstand push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and belly tight on those step ups!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

For these step ups 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. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so for 30 reps, it's 15 per leg.

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.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

If jumping isn't an option, try another explosive movement like a Russian kettlebell swing!

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. You could also do a floor or bench press.

DB STEP UPS/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

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 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.

121919

TIP BW BOX JUMPS DEC 19TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds
7 Push Ups
14 Alternating Step Ups
14 Plate Hops or Line Jump Overs (Skip Overs)

NO weight needed today!

If you are feeling super fit you may choose to hold some light dumbbells for the step ups.

Score: Total Time
Goal: Under 14 Min

For this workout you will rotate through the 7-14-14 for 7 total rounds.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 14 you will do 7 per leg.

For the final movement you may either jump onto something low - even if you just jump OVER a dumbbell or a chalk line! If you want to jump on. low box - go for it! Just lower the number to 7 jumps per round if you go that route. Or you can skip onto or over an object or line!

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. You could also do a floor or bench press.

DB STEP UPS/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

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 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.

122019

TIP BB PULL UP DEC 20TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: SHOULDER STRETCH | QUADS/IT BAND

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Squat Warm Up

Workout

8 Rounds
30 Seconds Max Reps Dumbbell Squats
30 Seconds Rest
30 Seconds Max Reps Pull Ups
30 Seconds Rest

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

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

Score: Total Reps of Both Movements Added Up!
Goal: 8-10 Pull Ups each Round - 12-18 Squats each Round

Pick a weight on the squats you can get roughly 12 reps each time but no more than 18. If you can get more than that with the dumbbells you have, just stop at 18.

Choose a variation on the pull ups you can get at least 8 but no more than 12. We don't want anyone doing more than 100 of ANY style of pull up.

For the squats, make sure the dumbbells are resting on the shoulders and the elbows are 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 until your butt is below your knees. Drive the knees out and keep the heels down throughout. 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 dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Jumping pull ups are NOT AN OPTION on this one.

Other options include a row with the bar in the rack, 15 seconds/side of supported single arm bent rows OR banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Squat Warm Up

Workout

8 Rounds
30 Seconds Max Reps Back Squats
30 Seconds Rest
30 Seconds Max Reps Pull Ups
30 Seconds Rest

RX Men: 115 - 135#
RX Women: 75-85#

RX+ Men: 155#+
RX+ Women: 95#+

Score: Total Reps of Both Movements Added Up!
Goal: 8-12 Reps of each per round. (160 Reps +)

Pick a weight on the squats you can get roughly 12 reps each time but no more than 18. If you get to 18 in under 30 seconds, just stop there.

Choose a variation on the pull ups you can get at least 8 but no more than 12. We don't want anyone doing more than 100 of ANY style of pull up.

These squats start with the bar 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.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Jumping pull ups are NOT AN OPTION on this one.

Other options include a row with the bar in the rack, 15 seconds/side of supported single arm bent rows OR banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

Workout

8 Rounds
30 Seconds Max Reps Sandbag Back Squats
30 Seconds Rest
30 Seconds Max Reps Pull Ups
30 Seconds Rest

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

Score: Total Reps of Both Movements Added Up!
Goal: 8-10 Pull Ups each Round - 12-18 Squats each Round

Pick a weight on the squats you can get roughly 12 reps each time but no more than 18. If you get to 18 in under 30 seconds just stop there.

Choose a variation on the pull ups you can get at least 8 but no more than 12. We don't want anyone doing more than 100 of ANY style of pull up.

For the squats, the sandbag 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! Stand all the way up at the top.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Jumping pull ups are NOT AN OPTION on this one.

Other options include a row with the bar in the rack, 15 seconds/side of supported single arm bent rows OR banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

MAMA MODIFICATIONS

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 122019

SHIFT TIP DEC 20TH 2019

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

12 MIN - OR 6 TOTAL ROUNDS
30 Seconds Ring/TRX/Supine Bar or Upright Rows
30 Seconds Rest
30 Seconds Air Squats
30 Seconds Rest

No weight needed today unless doing upright row! Use a weight that you can get roughly 10 -15 reps in 30 seconds.

Score: Total reps from both movements combined at the end
Goal: 120 Total Reps + (roughly 60 of each or more - that's 10 per movement per 30 second interval)

For this workout you will do as many ring row or upright rows as you can in 30 seconds, followed by 30 seconds of rest. You will then do as many hair squats as you can in 30 seconds, followed by 30 seconds of rest. Repeat that cycle for a total of 6 rounds, or 12 minutes.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 5 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

If you are doing the upright rows you will hold either a single dumbbell or kb in both hands, OR you can hold lighter dumbbells (one in each hand). You will start standing completely with the weight at the waist. Pull the shoulders back and lift the chest. Then pull the weight up your body like you are zipping up your jacket.

Be careful not to allow the shoulders to roll forward. Lower the weight under control.

"For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

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.