Since we're focusing on midline stability today, pick a personalized option where you're able to maintain control in all the movements. Overhead Squats can be very difficult so pick a personalized option where you can at least do 5 reps in a row without stopping.

Movements

Shoulder Taps
- Beginners: Elevate (performing at an incline) on a chair bottom or counter top.
- Scale up by elevating feet onto a stool or couch.

Leg Raises
- Keep legs straighter for a greater degree of difficulty & bend them at the knees to make easier.
- Beginners: perform double reps of Flutter Kicks (get as high as you can).
- Scale up with Dragonfly Sit-ups (Half Dragonflags).

OH Squats
- Adjust load.
- Beginners: perform Front Squats.
- Equipment: If performing Single-arm, perform 10-8-6 reps per side.

Equipment

- OH Squats: barbell, DB(s), KB(s), or backpack

🤰 Mama Birds

50 Incline Shoulder Taps
30 Alt Hands and Knees leg and arm point (total)
15 Back Squats
50 Incline Shoulder Taps
24 alt hands and knees leg and arm point (total)
12 Back Squats
50 Incline Shoulder Taps
18 alt hands and knees leg and arm point (total)
9 Back Squats

✅ Weight option for Overhead Squats.

⏱ Clock set to stopwatch. Record your time and post it on Slack!