Ladder (13 mins.)
Ascending Ladder: 2, 4, 6, 8, 10... Add 2 repetitions to each exercise every round until the 13 mins. buzzer sounds.

• 2x DB Goblet Curtsey Lunges (Total reps)

• 2x DB Hip Thrust

Your score is the total number of repetitions you managed to complete across all full and partial rounds before the 13 minutes buzzer sounds.

Scaling & Safety

• General Regressions: Drop the dumbbell entirely and perform bodyweight lunges if your form slips on DB Goblet Curtsey Lunges. Use a lighter dumbbell or go unweighted on DB Hip Thrust to focus on full hip extension.

• Pregnancy (Trimester 2 & 3): Switch DB Goblet Curtsey Lunges to wide step-back reverse lunges with light weights to avoid uneven pelvic strain. Avoid lying flat on your back for DB Hip Thrust if it makes you feel lightheaded or dizzy; use an inclined bench or switch to standing loaded squats to clear your bump safely.

• Postpartum: Asymmetric lunges and loaded hip lifts can put high pressure on a recovering midline. Reduce your weights on DB Goblet Curtsey Lunges or DB Hip Thrust if you notice any leaking or dragging feelings down below. Remember to exhale deeply on the toughest phase of every single repetition to protect your midline.