BUTTS & GUTS | WEEK 11 | 03/08/2020
Butts
4 Rounds
12 Good Mornings
8 Split Squats Right
8 Split Squats Left
1 Min Rest
Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats
Post weight used for Good Mornings.
Rest as little as possible between sets.
For the good mornings, the bar will be on your back. Go super light on these if you are fairly new to this movement.
IT IS EXTREMELY IMPORTANT TO KEEP YOUR BELLY TIGHT!
Tighten the belly and push the chest up. Bend at the waist by reaching the hips back. Knees may soften, but for the most part stay straight. If you can maintain a good back position - go to 90 degrees. If not, just go as low as your strength and flexibility will allow.
Squeeze your butt to stand up.
For the split squats, back leg will be slightly elevated. You will hold a dumbbell in each hand and will lower until the knee kisses the ground. Drive through the front heel to stand.
Be careful of rolling forward onto the toe or allowing the knee to cave in. Do all of these reps under control.
Guts:
8 Min:
Max Plank Hold
Every time you come down - complete 8 Love Taps
Plank should be on the toes and the elbows. Do not allow yourself to sag. If you start to sag - come down and do the love taps! Goal is to either be holding or tapping the entire 8 min!
Every "tap" counts as a rep. Fight to keep the legs straight.
You will sit on the ground and lift the legs (straight) up and over the object. Do not DROP the heels to the ground once you are over. Lower them under control and just "tap"!
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.
SPLIT SQUATS - 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, lower the height for the back leg. 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 keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).
PLANK - For the pregnancy mamas who experience coning or the feeling of bearing down in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps. You could also sub and Overhead Plate Hold, Farmer Carry Hold/March, or a Front Rack/Goblet Hold/March.