Find something heavy for the Glute Bridges and Floor Presses. If your weight options are limited you can opt for single-leg for the Bridges and single-arm for the Presses. For the push-ups, shoot for 15-20 reps each round, so pick a personalized option that will allow you to do that.

Movements

Glute Bridges
- Reduce to 8-reps.
- Beginners: 15-sec. Glute Bridge Hold.
- Option to scale Glute Bridges up to a Single-leg Glute Bridge, reps performed each side.

Floor Press w. Hold
- Adjust load. If your weights are too light for your abilities, perform 16 reps each round instead.
- Beginners: perform the Floor Press without the Hold.

Push-ups
- Perform Push-up Negatives: slowly lower yourself down with control, then use the legs to press out. Movement is more for quality than for number of repetitions.
- Beginners: perform Push-ups at an incline, with hands on a chair, table top, or counter OR on the knees.

Equipment

- Floor Press: barbell, DBs, KBs, or backpack. If you only have one weight, perform 12/12 reps per arm.

🤰 Mama Birds

5 Rounds
12 Glute Bridges
12 Shoulder Press
1-min. Max Incline Push-ups
Rest as needed b/t sets

✅ Weight for Glute Bridges and Floor Presses.

⏱ Keep an eye on the clock to time your one minute of Push-ups.

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