BUTTS & GUTS | WEEK 03 | 01/12/2020
4 Rounds
Not for Time
12 Elevated Front Leg Lunge
12 Elevated Front Leg Lunge
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift Right
12 Split Stance Dumbbell Deadlift Left
12 Pike Up on Box or Ball
Use a weight that is challenging for you. Add weight each round if you can!
Use same weight for lunges and deadlifts.
For the lunges you will put your FRONT foot on a 6" roughly riser - stack of plates - something like that.
The goal is to still touch your back knee. Leave your back foot planted. Do all reps on one side then on the other. Focus is on driving out of the heel!
For the wall ball or weighted sit ups, you may throw the ball back and forth with a partner - if you have one....or you can simply hold a dumbbell at your chest or the med ball or dumbbell over your head! See the video. Anchor your feet if you need to on this one.
For the split stance DB Deadlifts you will hold a kb or db in each hand. Take a SLIGHT split stance (see video to get idea) and basically perform a deadlift. Allow a slightly knee bend, keep the heel down, and chest up. If you are unable to go all of the way to the floor and keep the front heel down and chest up - you can shorten the distance a little bit.
Stand all of the way up at the top of each rep - but leave the feet in the split stance.
On the pike ups, start in the push up position, and walk your hands back as your hips rise until your hips are over your shoulders.
Each rep includes you walking your hands back out to the starting position.
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.
WEIGHTED SIT UPS - 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 (See BIRTHFIT YOUTUBE Library for demos)
SPLIT STANCE DB DEADLIFT - LOVE this movement for mamas! 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 If you’re having a hard time with the balance (Especially, preggo mamas who have a challenge with changing center of gravity!) feel free to sub a regular Romanian deadlift, sumo deadlift, or a glute bridge/hip thrust (single leg option is good too!).
PIKE UP - If you notice any coning while performing these try modifying to knees on a box or sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (See BIRTHFIT YOUTUBE Library for demos)