Ladder (13 mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 minutes buzzer sounds.

• 2x Bulgarian Split Squats with Pop (Total reps)

• 2x Commando Planks (Total reps)

• 2x Curtsey Lunges (Total reps)

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: Take out the little jump on Bulgarian Split Squats with Pop and keep them as regular stationary split squats. Drop to your knees for Commando Planks. Switch Curtsey Lunges to simple reverse lunges if you feel unsteady.

• Pregnancy (Trimester 2 & 3): Keep your feet tracking straight on Bulgarian Split Squats with Pop and Curtsey Lunges without crossing your legs, or hold onto a wall for support. You can also switch the ‘pop’ for regular split squats. You can swap Commando Planks for hands-and-knees bird-dogs.

• Postpartum: Watch out for leaking or heaviness during the pop on Bulgarian Split Squats with Pop, scaling back to a normal split squat if needed. Keep your hips steady during Commando Planks, and exhale on the hardest part of every movement.