BUTTS & GUTS | WEEK 12 | 03/15/2020
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
4 Rounds
Not For Time
20 Elevated Sumo Squats
10 No Touch PAUSE Single Leg DL Right
10 No Touch PAUSE Single Leg DL Left
10 Shoot Throughs
30 Second Plank + Up Down
Weight Ideas (for Single Leg Deadlifts):
Men: Single 40-80# DB/KB - or - pair of lighter dumbbells or barbell loaded at 75-115#
Women: Single 25-50#DB/KB - or - pair of lighter dumbbells or barbell loaded at 45-85#
Score is weight used for single leg DL.
For the elevated sumo squats you will hold a db or kb between your legs. You should be elevated on 2 boxes or on 2 stacks of plates...something like that.
Make sure you are high enough that you can get to a full depth squat while holding the object with straight arms. Then you will stand completely at the top and squeeze the cheeks.
Single leg deadlifts - we do them a lot - because they are one of the best! Add pause JUST before the weight touches the ground at the bottom of each rep if you can manage the balance.
For these, you should have a flat back and slight bend in the knee. The dumbbell or kb should be held in the opposite hand of the working leg. Or you could hold a dumbbell in each hand - or a barbell even!
For the shoot throughs, the higher the boxes or parallettes the easier this will be. It requires you to really tuck the knees up and in and punch forward, then reverse it on the way back! If you are using KBs, make sure you stabilize them, so when your weight shifts, they don't fall over!
For the plank, you will start on your elbows and 1 arm at a time come up to the hand (like the top of a push up). You will then transfer back down - keep repeating of 30 seconds.
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 Split Stance RDLs, Sumo Deadlifts, or even Good Mornings!
ELEVATED SUMO SQUATS - If you are new to this type of movement or have trouble with balance be sure to test out the movement on a lower height and with less weight. Fee free to make this a Goblet Squat or Box Squat if you're uncomfortable on the elevated surface.
SHOOT THROUGHS- This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. Check out the Mama Modifictations movement library for demos.
UP/DOWN PLANK - If you notice coning in the plank position try Bear Crawls, Bear Post Shoulder Taps, Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks