Pick an option that will feel hard, but that you can push through unbroken.
Options: your choice! Knee to elbow —> knee to chest —> knee to hip.
🤰 perform Elevated Mountain Climbers (slower pace).
This doesn't have to be super duper fast, but choose an option you can move through in big sets.
Options: adjust to 20-30 reps —> place a pillow underneath the back knee —> hold onto a counter top or broomstick when performing.
🤰option to perform Air Squats if uncomfortable on pelvis.
🔥 perform with weight (barbell, dumbbell(s), kettlebell(s), sack of laundry) held anywhere.
Pick an option where you can move through smoothly in sets of 8-10.
🤰/💪 option to perform from the hip (Hang Snatches) if going to the ground does not permit a flat back.
Equipment: one weight like a dumbbell, kettlebell, jug of water or barbell.
Pick an option that you can do at least 5 reps perfectly. Resting between sets is okay, just make sure the rest isn't too long.
Options: perform 10-15 reps —> perform a negative (slowly lower down on toes), then push up off of knees —> perform entirely on knees.
🤰/💪 perform an Elevated Push-up.
Pick a weight that will challenge you. Should feel hard for 10 reps.
Options: perform Push-up and Renegade Rows on the knees.
🤰/💪 perform Squat Clean Thruster (omit the Push-up + Renegade Row).
Equipment: pair of weights like dumbbells, kettlebells, or bottles of water —> only have one weight? Perform Push-up on the ground, alternate arms on the Renegade Row, and hold the weight at your chest for the Squat Clean Thruster.
✅ Weight for Snatches.
✅Weight for Man-makers.