BUTTS & GUTS 1.27.19
Not for Time
15 Double Dumbbell Sumo RDL (no touch)
10 One and a Half Rep Dumbbell on Shoulder Split Squat Right
10 One and a Half Rep Dumbbell on Shoulder Split Squat Left
4 Min Tabata Hollow Rock
On rest hold Superman Position
20 Seconds Hollow Rock
10 Second Superman hold
Repeat for a total of 4 min
Score is weight used for Sumos
On the Dumbbell Sumo Stance RDLs you will stand in a sumo stance with dumbbell heads touching. Perform a stiff legged deadlift (very little knee bend) and on the way back down you will not comeall the way to the ground, but will stop about mid shin.
Keep the back flat, chest up and drive through the heels. Squeeze your butt at the top of each rep.
You could also do these with a barbell. We like the dumbbells for this if possible because you can go much lower.
On the one and a half rep split squat, you will make sure you are far enough away from the bench or box - or whatever is elevating your back foot- that you can keep your heel down and get to at or below parallel.
Focus on not allowing that knee to collapse in, but think about pushing it out with the foot straight forward. This time the dumbbells will be resting on the shoulders.
You could also do these with a barbell on the back if necessary.