BUTTS & GUTS | WEEK 30 | 07/21/2019
Butts
4 Rounds
15 Stiff Legged "No Touch" Deadlifts
30 Jumping Lunges
Rest 2 Min between Sets
No rest between movements
Score is weight used for Stiff Legged DeadliftsFor the stiff legged "no touch" deadlifts - you will start with the bar in the hang position. Reach the butt back and keep the bar in contact with the legs. Allow the bar to travel down the leg by hinging at the hips. Goal is to keep knees pretty straight but not completely locked out. You will continue to go down until the bar is at the shins but do not let the bar (plates) touch the ground before turning it around to stand up.
Keep the bar in contact with the body on the way down and up. To stand up, squeeze the butt. Back should be flat and chest should be up throughout.
For the jumping lunges - you will jump as you switch which leg is in front and which one is in back. Touch the back knee lightly - no slamming! Make sure you are driving off of the front heel and working to keep the torso up.
If you cannot or are not ready to jump - no problem. Just sub regular lunges!
3 Rounds
1 Min Side Plank with Weight Right
15 Side Plank Pass Throughs Right
Rest 1 Min
1 Minute Side Plank with Weight Left
15 Side Plank Pass Throughs
Rest 1 Min
Max L -Sit Hang
No Score, but use a LIGHT weight. Go heavier after first round if first round is too light.For the side plank you can do it with both knees off of the ground, or you can put one knee down. You will be sideways on one elbow and the other arm (holding a light weight) will be extended out to the side (up).
Keep the hips lifted. If you start to sag you can take small breaks throughout the minute, but try to hold it! If you need to do these weightless that's ok too!
Once the minute is up you will perform the pass through by reading the weight around the torso and through the space between your hips and the ground. Roll back out of it and back to the starting position. That is 1 rep.
Once again - all of this can be done with no weight if necessary.
For the L-Sit Hang you will fight to keep your legs straight and out in front of you. If you need to allow a knee bend or even do the whole thing in a tuck position, that is ok.
STIFF LEGGED DEADLIFTS - 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 good morning
JUMPING LUNGES - 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 sub stepping step up lunges. 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 a squat jump.
SIDE PLANKS WITH WEIGHT/PASS THROUGHS - In addition to the options in the movement description, you can use less weight or no weight, or practice holding a side plank without the rotation. If you’re working on healing or managing diastasis you may want to sub Functional Progression 2 (see the video demo in the Warm Up section of the website) or sub the rolling transition from Functional Progression 1 to 2. You could also sub BIRTHFIT Banded Woodchops or BIRTHFIT Windmills.
MAX L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.