Category: Blog

10 minute Row

3 Rounds: Wall sit: 25 seconds Glute bridge x 20 – slow and controlled, with a yoga block between your knees Side plank x 15 seconds per side – Use your non­supporting arm for extra stability if needed Downward dog at the wall – 7 deep breaths Plank against the wall – 25 seconds Wide…

A. 5×3 Back Squat Work up to last set @ 80% 1RM B. 5 rounds: 5 Pistols 10 Toes-to-bar

15 minute Row

A. Bench Press, Weighted Pull-ups Work in singles to 90% of 1RM. B. 3 minute AMRAP: 10 Pull-ups 15 Push-ups

Side­lying leg raises x 20 per side Lunges x10 per side Push up on the wall x 20 Lunges x 10 per side Hang from a bar x20 seconds Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout. Crawling (hands and knees) – 1 minute

EMOM for 25 min: 8 KB Swings (2pood/1.5 pood)

10 minute Row Legs up the wall – 30 seconds Child’s pose – 30 seconds Psoas release – 1 to 3 minutes These workouts were created by Nicole Crawford at Breakingmuscle.com.  Check out her article here: https://breakingmuscle.com/womens-fitness/12-weeks-of-workouts-to-rebuild-after-diastasis-recti

A. Clean Work in singles to 90% of 1RM. Then 3 @ 90% 1RM B. 3 rnds of: 5 Muscleups 25 Double-unders

3 Rounds: Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout. Hang from a bar – 15 seconds Glute bridge x 15 Windshield wipers with knees bent x 15 per side Wall push up x 15 Bodyweight squats x 10 20 minutes brisk walking These…