BUTTS & GUTS | WEEK 17 | 04/19/2020
Butts:
4 Rounds (Not For Time)
10 Bulgarian Deadlift Right
15 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
15 Bulgarian Jumping Lunges Left
Take breaks after the jumping lunges but go straight from the Deadlifts into the lunges if possible.
Score is weight used.
So we do single leg deadlifts a lot. But since your back leg on these will allow you to have a little more balance - you should be able to go a bit heavier. Start by trying 65# or 25# dumbbells but try to go up if possible!
It is easier to go straight from the deadlifts into the jumping lunges if you use dumbbells - but either way is fine.
For the deadlifts you will have the back leg on a step behind you - roughly 12" high. Not as high as a 20" box or bench.
Make sure that front heel is down. Keep the back flat and perform a deadlift driving off of that front leg. Keep in mind this is a deadlift and NOT a lunge. Hinge forward from the hip with just a slight bend in the knee. Stand all of the way up at the top of each rep.
For the jumping lunges you will leave that back foot up on the step. Show control as you go down into the bottom of the lunge. Get as deep as you can. From the bottom position you will jump! Keep the back foot on the step and drive off of the front heel. When you land back down show control back down and once again lower back down. Do not allow the knee to collapse in on these reps!
If you are unable to jump you may just do regular split lunges!
Guts:
4 Rounds (Not for Time)
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)
No score for this one!
For the stability crunches you will hold the middle of a v-up/crunch position basically with your hands behind your ears. You will then come and tap your toes without allowing your body to move. Then bring the hands back behind the ears. That is one rep.
Definitely watch the video.
For the plank step ups you will start out in the top of a push up position in front of like a box/bench/stack of plates - something like that.
Then you will reach one hand up and place it on the step - followed by the other hand. Then back down with the first hand and back down with the second. Alternate which hand reaches up first each time. Keep the belly tight and do not sag or raise your hips up. Stay flat!
If you need to use a shorter step you can or if you need to even go to your knees that is ok too.
BULGARIAN DEADLIFTS - 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, or keep both feet on the ground for a split stance Romanian Deadlift. If you’re having a hard time with the balance (Especially good for preggo mamas who have a challenge with changing center of gravity!) feel free to sub a regular Romanian deadlift or a glute bridge/hip thrust (single leg option is good too!).
JUMPING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or sub stepping step up lunges. 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 a squat jump.
STABILITY CRUNCHES - Any of the Functional Progressions (can be found in the Functional Progression Warm Up Video) would be great here. You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press,Dumbbell Windmill, or Banded Woodchop (check out the Mama Modifications Movement Library).
PLANK STEP UP/DOWN - If you notice coning or doming in the plank position, Bear Crawls could be a great option to sub. You could also try Elevated Shoulder Taps, Bear Pose Shoulder Taps, Overhead Plate March, or Waiter Walks