BUTTS & GUTS | WEEK 32 | 08/04/2019
30 Seconds KB Pass Under Lunge Right
30 Seconds KB Pass Under Lunge Left
30 Weighted Jumping Squats
1 Min Rest
RX Men: 53#
RX Women: 35#
For the pass unders you will get into a lunge position with the kb in one hand. You will lunge down and simultaneously pass the kb under the front leg to the other hand. That is one rep. Lunge and bend with the LEGS and keep the torso as upright as possible.
For the jumping squats you will start with the kb on the ground, pull it up and jump at the same time! Arms are just ropes. All work is done with the lower body!
30 Seconds Right Knee Up Plank
30 Seconds Rest
30 Seconds Left Knee UP Plank
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds RestFor the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.
For the flutter kicks, lift your head and feet off of the ground, pressing your low back into the ground. Make small little swimming type kicks with the feet while keeping the legs straight.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
POWER CLEAN - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.