BUTTS & GUTS | WEEK 46 | 11/10/2019
7 Rounds:
EACH Round is...
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning
Then
8 Windshield Wipers or Supine Toes to Bar/Dumbbells
Score is weight used for the complex.
Goal: Use a weight that will allow you to get through without having to put it down.
So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 8 Windshield Wipers. (4 Each way alternating). That WHOLE thing is 1 round. This workout is 7 rounds of that. SO you end up doing 49 lunges - 49 good mornings - 49 windshield wipers.
On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.
On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.
Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.
For the windshield wipers or supine toes to weight - you will lay on your back and hold the bar locked out at like the top of a bench press position.
For windshield wipers you will keep legs as straight as possible - reach them out to the side and then like a windshield wiper up and around to the other side and back. Over and back = 1 rep.
If that won't work you may simply do a leg lift bringing shins/toes to the weight. Lower under control.
8 Min AMRAP
16 Russian Swings (heavy for you)
8 Sit Up to Stand with DB or MB
Use a KB that is heavy for you on the swing.
For the MB Sit Up -
Men 15-25 lb
Women 10-20 lb
Even though this is an amrap, make sure you are really focusing on quality.
For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level.
For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead. You will want to kind of throw the weight forward and follow the momentum with your body to help you stand.
If it's not happening you can also just do a weighted sit up!
REVERSE LUNGE - 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 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.
GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.
WINDSHEILD WIPERS/SUPINE TOE TOUCHES - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk