BUTTS & GUTS | WEEK 01 | 12/29/2019
4 Rounds
Not For Time
20 Goblet Squat Hold with Alternating Step Outs
20 Hip Thrusts (10 with Right Leg Lifted - 10 with Left Leg Lifted)
20 Lunge Step Up Right
20 Lunge Step Up Left
20 Rotating - SLOW - Mountain Climbers
20 Love Taps
You can put your time for a score to measure something -but really there should be no rush on this one.
For the Goblet Squat Hold plus alternating step outs you will start with the feet shoulder width apart with the heels down. Reach the butt back and get into a partial squat at or just above parallel. You will hold a dumbbell at the chest. Step out with the right foot - then bring back in. Step out with the left foot - then bring back in. That is 1 rep.
For the hip thrusts you will lie on your back with your knees bent. Lift the right leg off of the ground. Squeeze the cheeks to raise the hips high. Get them as high as you can and then lower back to the ground. Do 10 on the right and then 10 on the left.
For the lunge + step up - stand facing a box or step. Step back with the right leg into a reverse lunge - then back to standing. Then step the right foot on the box and perform a step up. Do 20 per leg.
For the rotating Mtn Climbers you will be in a plank position bring the right knee to the left elbow. Then go back. Keep the hips low and don't allow the hips or belly to sag. Alternate elbow/knee with each rep. Each time a knee comes up it is 1 rep.
For the love taps you will sit with your legs straight out in front of you on one side of a kettlebell or dumbbell. (Or your kids toy or whatever). Place your hands down by your hips and lift your feet up and over the object working not to lean back and to keep your legs straight. Tap right + left for 1 rep. If you need to (these are really hard) you can bend the knees slightly - or even do 1 foot at a time.
LUNGE/STEP UP - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a 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.
MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).
LOVE TAPS - This movement puts 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