BUTTS & GUTS | Week 20

4 Rounds
Not for Time
20 Banded Crunches
15 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
10 Glute Bridge Up

No RX Weight

Men Try 40+ Dumbbells for all
Women Try 25+ Dumbbells for all

Glute Bridge may be done with dumbbells, barbell, sandbag - whatever!

If you are unable to do the banded crunches as seen in the video due to equipment resons...you may just do them without - or put a super light weight on the feet.

The Lunge, Lunge, Swing goes reverse lunge right, reverse lunge left, then a swing like a devil press/kb swing from between the legs.  All 3 of those is one rep.

Make sure on the lunges that you touch the back knee and drive off of the front heel for each rep.

On the swing - focus on squeezing the cheeks hard!

For the half get up - it's exactly that.  It's PART of a turkish get up.

You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the groud to start.  You will roll to the opposite elbow - then hand - then control back down.  Do NOT just plop back down.

Keeping your eyes on the weight throughout will aide in the balance and stability part ot this movement.

The glute bridge ups can be done off a bench, your couch, a box  - whatever.  Place your shoulders across whatever it is and something - dumbbell(s), barbell, sandbag etc in the crease of the hip.  Drive through the heels and drive the heels up until you are in a hips up / table top position.  Squeeze the cheeks hard to make this happen.  Hold for a brief pause at the top.