BUTTS & GUTS | WEEK 04 | 01/19/2020
5 Rounds
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges
Then
2 Min AMRAP
Dumbbell Plank Pull Across
Rest 1 Min
Repeat
Men RX: 40-50# DB
Women RX 25#ish DB
Score is weight you use for Single Leg Deadlift
Go through the 5 Rounder first. Pick a weight that you will be able to do at least 10 reps on those single leg deadlifts. You can either hold a single dumbbell in the OPPOSITE hand from the foot that stays planted - OR you may choose to hold a dumbbell in each hand.
Allow the knee to bend slightly. Keep the heel down.
For the flutter kicks, lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout.
You can place your hands under your butt or to the side.
For the glute bridges you can do these with the shoulders on the ground or elevated on a bench/box. You may do these weighted or place your dumbbells at your hips (or a single dumbbell). Feet roughly hip width apart. Knees bent. Drive through the heels and squeeze the butt to lift the hips up. You could even throw a sandbag across your hips for these if you've got one!
On the dumbbell pull across plank, keep the butt down! You will start with a dumbbell next to each hand at the plank position. You will take the dumbbell next to the right hand - grab it with the right hand - then move to the left hip. Repeat with the left hand to the right hip. Then move the dumbbell by the left hip (with the right hand) - back to the starting position.
The goal is to pass the dumbbell from side to side back and forth without too much twisting happening in the hips!
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!
FLUTTER KICKS - This movement is really demanding on your core. If you are pregnant or in the rehab stage of postpartum please consider modifying with something that allows you to maintain an appropriate amount of pressure in your core and pelvic floor. You could try elevating the legs or bending the knees so that it is a little less of a strain but still very similar. You could also sub Birthfit Functional Progression 1, Farmer Carry, Birthfit Woodchop, Birthfit Windmill (Visit Birthfit YouTube library for demos).
GLUTE BRIDGES - LOVE this movement for mamas! However, if you are pregnant and uncomfortable lying on your back feel free to sub Hip Thrusts (Shoulders/Upper Back elevated and resting on a bench or chair), Good Mornings, Sumo Deadlifts, or Lateral Step Ups.