The Ascending Ladder 2, 4, 6, 8, 10... (13 Minutes)

Plank Shoulder Taps

Air Squats

Scaling & Safety

• General Regressions: Perform Renegade Rows from knees. Standard Air Squats at a comfortable depth.

• Pregnancy (Trimester 2 & 3): Perform Shoulder Taps with hands on a bench. Swap for Side Planks if core stability feels compromised.

• Postpartum: Prioritise Glute Bridges if squats feel heavy on the pelvic floor. Focus on quality over rep count.