BUTTS & GUTS | WEEK 16 | 04/12/2020
Butts:
8 Rounds (Not For Time)
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left
Ideal weight for Men: 55#
Ideal weight for Women: 35#
For this booty blaster portion you will hold the dumbbell or KB at the shoulder with the opposite hand from the working leg. Step the foot back with a long step so that the front heel stays on the ground when the back knee kisses. Drive out of the heel to stand.
After 8 reps of the reverse lunge on one side. Keep the working leg the same as you switch to the single leg deadlift. Again, you will hold the weight in the opposite side hand. Keep the working heel down as you hinge at the hip, keep the chest up and only allow a slight bend in the knee. Tap the weight on the ground. Squeeze the butt to come up.
This is not for time, but try not to rest much. Definitely the goal is to not rest in between exercises for the same working leg.
Guts:
5 Rounds (For Time)
30 Russian Twists
3 Plank Ups
This one is for time.
Men use 25# ish
Women use 10-15#
You will complete 30 Russian Twists by sitting on the ground and leaning back a bit, bending the knees. You will hold a DB or a plate at your waist and rotate side to side tapping the weight to the floor. Each time you tap you count that as 1 rep.
Once you have completed 30 reps you will put the feet on a box or bench and be in the push up position. Walk your hands back toward your feet as you pike your hips up. Then walk your hands back out to the plank. That is 1 rep. No sloppiness or sagging!
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.
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 use less weight or a wall for a little assistance. You can also sub Sumo Deadlifts, Split Stance RDL, Glute Bridges, or Hip Thrusts.
RUSSIAN TWISTS - Pregnant Mamas and Mamas currently rehabbing their core please consider subbing: Bear Pose DB Drag, Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)
PLANK UPS - If you notice coning or doming in the plank position consider subbing Elevated Plank Ups, Bear Pose Shoulder Taps, Bear Crawl, or Seated Strict Presses.