BUTTS & GUTS | WEEK 29
5 Rounds (Not for Time)
15 Good Mornings
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left
Put weight you used for get ups for your score.
Good Mornings will be performed with the bar on the back of the shoulders. Feet are under the hips and weight is in the heels. Keep the chest up and belly tight. Allow your knees to bend slightly (very slightly) as you hinge at the hips. If you can keep the back flat - bend until you hit a 90 degree angle. From there, you will squeeze your butt to stand up.
For best visual of how to do these, check the demo video.
The lunge lunge jump is a reverse lunge right, reverse lunge left, two foot jump onto a box or something similar (all of that together is one rep). Make sure you are kissing the ground with the back knee for each lunge and driving off of the heel to stand. Jump height should be between 18-24 inches!
The half get up will be performed with a kb or dumbbell in your hand. You will lay flat on your back and extend the arm with the weight in front of you (like the top of a single arm bench press). Then you will keep your eyes on the weight and roll to your opposite elbow, lifting the weighted shoulder off of the ground. Then you will come up to the opposite hand.
Roll back down slowly.
1 Min alternating Up/Down Plank
30 Seconds Rest
(This will equal 4 total rounds)You will start in a plank on both elbows. You will come up with one hand then the other and then back down. Alternate which hand goes first each time and move for one min!
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.
LUNGE + LUNGE + BOX JUMP -
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 stepping backwards 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. If you are pregnant or early postpartum and managing the impact to your pelvic floor, for the Box Jump feel free to sub a shorter box/smaller height, air squats, or goblet squats.
HALF GET UPS -
This movement can put of pressure on the core and pelvic floor. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop
UP/DOWN PLANK -
BIRTHFIT Functional Progression 3 or the BIRTHFIT Bear Crawl would be an awesome option for managing any diastasis in the plank position. You could also try Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks