BUTTS & GUTS | WEEK 49 | 12/01/2019
Butts FIRST!
Every 2 Min for 12 Min (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges
RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs
Mark weight you used in comments of Part 2!
Got this one from my friend Jen. She said it lit her booty up so she wanted to share it!
Every 2 min you do the 12 and 12 and rest for the remainder of the time.
The Sumo RDLs are done in a sumo stance - which is slightly wider than your squat stance. Toes should be turned out slightly.
You will hinge at the hips and allow a slight bend in the knees. Keep the dumbbells or barbell close to the body by actively pulling it back. Keep the back flat / chest up and heels down.
Bring the weight to about mid-shin - not all the way down. Squeeze the butt to stand up.
For the lunges you can hold the dumbbells however you want - either to the side or at the shoulder. If you are using a bar, you may use front or back rack!
8 Min AMRAP
6 Around the Worlds
24 Russian Twists
Weight for Russian Twists - Up to you but try -
Men - 25-35#
Women - 15-20#An around the world is hanging from the pull up bar and keeping the legs as straight as possible - make big circle from the hips.
Try not to use any momentum!
Scale to knees around the world if necessary. This movement can also be done on the ground with the hands down to the sides! One rep is just around once. Not both ways. So each round is 3 x both ways. For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep! Keep repeating the 6 and 24 as many times as possible for 8 minutes!!
WALKING 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.
SUMO STANCE RDL - 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
RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)
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).