Wood Choppers and Bent Rows should be a heavy or challenging variation - something where you can hold onto the weights the whole time, but it isn't fast... it should be controlled and BURN! Single-leg Planks will also heavily tax the shoulders, core, and legs, so scale as needed to stay in position the whole time!
Wood Choppers: adjust load. If your weights are too light for your abilities on the Wood Choppers, go lower more towards the ground (instead of stopping at the knee) at the bottom of the movement to make them harder. Single-leg Plank: perform on toes or knees.
Bent Row + Hold: adjust load. If you do not have two objects, simply perform a Single-arm Bent Row, 15-sec. each side without the other arm holding anything.
- Wood Choppers: one DB/KB/backpack
- Rows: pair of DB/KBs/water bottles
🤰 Mama Birds
30-sec. Wood Choppers, 15-sec. each side
15 sec. Rest
30-sec. Incline Single-leg Plank, 15-sec. each side
30-sec. Bent Row + Hold, 15-sec. each side
✅ Weight option for Wood Choppers. Something that feels heavy or challenging for you.
✅ Weight option for Bent Over Row. Something that feels heavy or challenging for you.
⏱ Clock set to to stopwatch making sure to time out your work and rest sets.