BUTTS & GUTS | WEEK 05 | 01/26/2020
7 Rounds
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning
Then
10 Reps Around the World
Score is weight used for the complex.So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 10 Around the Worlds. (5 Each way alternating).
On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.
On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.
Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.
8 Min AMRAP
16 Russian Swings (heavy for you)
8 Sit Up to Stand with DB or MB
Use a KB that is heavy for you on the swing.
For the MB Sit Up -
Men 15-25 lb
Women 10-20 lb
Even though this is an amrap, make sure you are really focusing on quality.
For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level.
For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead.
Reverse Lunge - 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.
GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.
AROUND THE WORLD - This movement can put a lot of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also 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, or Waiter Walks.