BUTTS & GUTS | WEEK 40 | 09/29/2019
Not For Time
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps
Use a 53-70lb KB for Men
35-53 lb KB for Women
Put weight used on Single Leg deadlift as your score.Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.
For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!
Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.
Love taps are called love taps because Julian and I did these on the first week we knew eachother and I've called them that ever since. See video on IG and FB.
SINGLE LEG HIP THRUSTS - This can be a great movement for mamas but if you feel any instability or discomfort use less weight or modify to a standard hip thrust with two legs. You can also sub a glute bridge without any weight.
GOBLET REVERSE LUNGES - 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 step back 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.
LOVE TAP - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk RUSSIAN TWISTS - Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (Search Birthfit Youtube library for demos)