BUTTS & GUTS | WEEK 31 | 07/28/2019
8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.
Rest as needed between movements and rounds.
Score: Weight used
Goal: Good and controlled movement. You shouldn't have to break any of these sets.
For the split squats you may hold a dumbbell in each hand or place a barbell on the back.
Your back leg should be slightly elevated on a stack of plates, a bench, or a box - something like that. Make sure that your front leg is far enough forward that when you go down your heel stays down when your butt is below your knee. Don't allow the knee to cave in as you go down or up.
For the stiff legged deadlifts you will hold the dumbbells in each hand at the waist. Reach the butt back and keep the knees MOSTLY straight. Keep the chest up, belly tight, arms straight and pull the weight in close to the body. Allow the dumbbells to slide down the leg - keeping the heels down.
You will lower the dumbbells until they are at roughly mid-shin level. Drive through the heels, lift the chest, and squeeze the cheeks to stand up.
If you choose to do good mornings, the bar will be on the back. You will keep the chest lifted, belly tight, and heels down. Reach the butt back and allow a SLIGHT bend or softening of the knees. Lower the chest to 90 degrees (or less if you start to lose position). Squeeze the butt to come back up!
6 Rounds (6 Min Total)
20 Plank Hold
10 Sec Rest
20 Sec Russian Twists
10 Sec Rest
No Score!For the plank hold you will be on the elbows. The shoulders, hips, knees, and ankles should all be in one line.
Do not allow the hips to sink or the butt to be up high.
For the Russian twists you may use a dumbbell, plate or med ball. You will hold the weight in both hands and sit on the ground with legs out in front, knees bent slightly, and heels on the ground. Lean back slightly and touch the weight on the ground on one side then the other.
Rough idea for weight to use is 15-25# for women - 35-45# for men.
Move consistently for 30 seconds each time.
SPLIT SQUATS - 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, lower the height for the back leg or even sub a lateral step up. If you’re having a hard time with the balance, (especially good for pregnant moms who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).
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
PLANK HOLD - For the pregnancy mamas who experience coning or the feeling of heaviness or pressure in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with or a table top/all fours/bear position with knees hovering off the ground. You can also sub an overhead plate hold or front rack hold.
RUSSIAN TWISTS - For pregnant mamas trying to avoid twisting or postpartum mamas healing diastasis, sub: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill, or BIRTHFIT Banded Woodchop (Search BIRTHFIT YouTube library for demo videos)