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 Curtsey Lunges (Total reps)

• 2x Glute Bridges

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: Switch Curtsey Lunges to basic reverse lunges if your balance wavers. Keep your Glute Bridges controlled and squeeze your glutes at the top of each movement.

• Pregnancy (Trimester 2 & 3): Avoid the crossing motion of Curtsey Lunges to keep your pelvis stable; switch to standard reverse lunges instead, holding a wall for support. Keep your feet wide and flat for Glute Bridges, and ensure you can talk comfortably throughout the movements.

• Postpartum: If the deep split or crossing motion of Curtsey Lunges creates a heavy dragging feeling down below, switch to simple reverse lunges or bodyweight squats. Focus on gently lifting your pelvic floor and pulling your belly in every time you breathe out as you lift your hips during Glute Bridges.