2-3 min cardio of choice (bike, row, jog, walk, elliptical, etc.) 2 ROUNDS OF: 5 Bird-dogs per side 8 Air Squats 8 Banded Good Mornings 6 per leg kneeling to standing 8 per leg single leg glute bridges 6 Quadruped Rocking

Coaching Demo Downtraining the Breath in Quadruped (Pregnancy)

1 x 30

Thoracic Spine Rotations (Pregnancy)

1 x 30

Goblet Squat (Pregnancy)

4 x 10

Dual DB RDL (Pregnancy)

3 x 8

DB Rear Foot Elevated Split Squat (Pregnancy)

3 x 8

Long Banded Hip Extensions (Pregnancy)

3 x 15

4 Rounds 12 walking lunges (total, hold dbs if you want!) 12 renegade rows 12 bench dips rest 1 min between rounds

1 min Butterfly Stretch

Miniband Kickbacks (Pregnancy)

3 x 15

Seated Miniband Abduction (Pregnancy)

3 x 15

Miniband Air Squat (Pregnancy)

3 x 10

90 90 Hip Stretch (Pregnancy)

3 x 30

5 Min AMRAP 15 KBS 15 KB Deadlifts 15 KB Goblet Squats Rest 2 Min then: 5 Min AMRAP 9 KBS 9 KB Deadlifts 9 KB Goblet Squats

2-3 min cardio of choice (bike, row, jog, walk, elliptical, etc.) 10 Cat-Cows 5 per arm Thread the Needle 5 per arm bird-dogs, arms only :30 Bear Crawls 20 Banded Pull aparts (Vary directions) 12 Box Step Ups (total) 12 Prisoner Good Mornings

Coaching Demo Back Breathing (Pregnancy)

1 x 30

Modified Side Plank (Pregnancy)

1 x 30

Standing DB Strict Press (Pregnancy)

3 x 10

DB Renegade Row (Pregnancy)

3 x 10

DB Chest Squeeze Press (Pregnancy)

3 x 10

DB Lateral Raise (Pregnancy)

3 x 10

"Tabata Style"* Box Step Ups, alternate feet Single arm DB Push press (alternate arms each round, so 4 rounds each arm) KBS *8 Rounds, :20 sec of work, :10 sec of rest Complete all 8 rounds before moving on to the next movement

1 min Armless prayer

2-3 min cardio of choice (bike, row, jog, walk, elliptical, etc.) 5 per arm Deep squats with thoracic reach 5 per side 90/90 Hip Extensions 10 PVC Good Mornings 10 PVC Pass thrus 20 Banded Lateral Miniband Walks (10 per direction) 10 Miniband Air Squats 10 Miniband Glute Bridges

Coaching Demo Downtraining the Breath in Quadruped (Pregnancy)

1 x 30

Miniband Clamshells (Pregnancy)

1 x 10

DB Hip Thrusts (Pregnancy)

3 x 10

3 Point DB Row (Pregnancy)

3 x 10

Single Arm DB Front Squat (Pregnancy)

3 x 8

Seated Miniband Abduction (Pregnancy)

3 x 15

"Knocked Up" Elizabeth 21-15-9 DB Hang Cleans Bench Dips

:30/side Low lunge with rotation