EMOM (12 mins.)
Every minute on the minute for 12 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 20x Air Squats

• 20x Glute Bridges

• 20x Plank Superman Alternates (total)

• 20x Dead Bugs (total)

There is no score. The target is completing every minute’s work with rest to spare.

Scaling & Safety

• Make it easier: Reduce the depth on Air Squats and take Plank Superman Alternates from your knees. Move only your arms on Dead Bugs, with both feet resting on the floor.

• Modify for pregnancy: Widen your stance with your toes turned out on Air Squats, and rest your shoulders on a sofa or bench for Glute Bridges so you are not flat on your back. Elevate your hands on a bench for Plank Superman Alternates, and swap Dead Bugs for hands-and-knees bird-dogs.

• Adapt for postpartum: Exhale as you lift your hips on Glute Bridges, and keep your hips level and square on Plank Superman Alternates. Reduce the reach on Dead Bugs if you notice pressure or leaking.