BUTTS & GUTS | WEEK 43 | 10/20/2019
Not for Time
8 Side + Forward Lunge Right
8 Side + Forward Lunge Left
8 (4 count down + 4 count up) Stiff Legged Deadlifts
8 Around the World (there and back = 1)
8 Shoot Thrus (Forward and back = 1)
You will use either bar on the back or holding a KB or DB for the lunges and DL. Use same weight for both and use that as your score.For the side + forward lunges you will lunge to the side - back in - then step forward - back in. Do all 8 reps on one side before doing the other. BOTH lunges combined = 1 rep.
For these lunges the major key is to keep the heel DOWN. For the side lunge this is going to mean that you will really have to reach the butt back. Push the knee out so it doesn't cave in. Go as low as you can keeping the heel down, knee out, and no pain or knee discomfort!
When you step forward for the lunge - take a long enough step that you can keep the heel down when your back knee touches!
For the stiff leg deadlifts these are NO TOUCH with a 4 second lower and a 4 second up! Knees should be pretty straight, heels down, back flat. Only go as far down as you can keep the back flat. This will depend on your hamstring tightness usually. Keep the bar or KB/DBs close to the body!
For the Around the World reps you will hang from the bar or you can do these lying on the ground. You will fight to keep the legs straight as you lift them and rotate them clockwise ALL the way around - then counter clockwise all of the way back. There and back = 1 rep. You can also do these with just your knees for a slight scale.
For the shoot thrus - the higher your platforms - the easier these are. You start with your hands each on a platform (2 boxes, stack of plates, paralletes, your counter tops - whatever!! Basically you are in this elevated push up position. From here you tuck your knees and swing THROUGH until your feet are in front of you with your body in a straight line. After that you tuck the knees again and go back to the start!
LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning
AROUND THE WORLD - This movement can put a lot of pressure on your core and pelvic floor. If you are preganant, in the rehab stages of postpartum, or working to heal diastasis or PF dysfunction you may want to use this time to practice any of the BIRTHFIT Functional Progressions especially the rolling transition from FP1 to FP2 (Check out the Functional Progression Warm Up Video on the Members Only page). You could also sub BIRTHFIT Banded Woodchops, Farmer Carry, Ball Slams, Overhead Plate Hold/March, or BIRTHFIT Half Kneeling Windmill (Visit their Youtube channel for demos).
SHOOT THROUGHS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.