*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
3 Rounds
5 World’s Greatest Stretch (per side)
5 Single Leg Glute Bridges (per side)
5 Birddogs
10 Abmat Sit Ups
Athletes Notes
Dumbbell (50/35) or Backpack Goblet Rear Foot Elevated Split Squat
-accumulate 40 reps/leg in as few sets as possible
Athletes Notes
Demo Videos
Flow
In as few sets as possible, accumulate
40 Goblet Bulgarian Split Squat – left leg
40 Goblet Bulgarian Split Squat – right leg
*score total time needed to complete the work
Scaling
Lower weight to 35/20 or as needed.
Can also perform as Bodyweight Bulgarian Split Squat
Single Leg Dumbbell (50/35) or Backpack or Bodyweight Glute Bridge
-accumulate 60 reps/leg in as few sets as possible
Athletes Notes
Demo Videos
- Single Leg Dumbbell Glute Bridge – DB or backpack
- Single Leg Glute Bridge
Flow
In as few sets as possible, accumulate
60 Single Leg Glute Bridge – left leg
60 Single Leg Glute Bridge – right leg
*score total time needed to complete the work
Scaling
Lower weight to 35/20 or use bodyweight option.
Alternating Single Leg V-Up
-accumulate 120 alternating reps in as few sets as possible
Athletes Notes
Demo Videos
Flow
In as few sets as possible, accumulate
120 alternating single leg V-ups
*score total time needed to complete the work
Scaling
Alternating Single Leg Tuck Up
-accumulate 120 alternating reps in as few sets as possible