BUTTS & GUTS | WEEK 18 | 04/26/2020
4 Rounds (Not for Time)
20 Hollow Rocks
20 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
1 Min Plank
No RX Weight
Men Try 40+ Dumbbell/KB
Women Try 25+ Dumbbell/KB
Score: Enter weight you used for lunge + lunge + swing and 1/2 get ups (use same for both)
For the hollow rocks you will focus on drawing core in as you lift your heels, legs, arms and shoulders, head and neck off of the floor. Use the muscles in your midsection to rock your body top to bottom - focusing on keeping your low back pressed into the ground.
Bend the knees slightly if needed. Bring the arms down to the sides if needed.
The Lunge, Lunge, Swing goes reverse lunge right, reverse lunge left, then a swing like a devil press/kb swing from between the legs. All 3 of those is one rep.
Make sure on the lunges that you touch the back knee and drive off of the front heel for each rep.
On the swing - focus on squeezing the cheeks hard!
For the half get up - it's exactly that. It's PART of a Turkish get up.
You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the ground to start. You will roll to the opposite elbow - then hand - then control back down. Do NOT just plop back down.
Keeping your eyes on the weight throughout will aide in the balance and stability part of this movement.
At the end of each round - hold a plank for 1 min. If you are unable to hold 1 min straight - you may break it up as needed. Accumulate 1 full min before starting hollow rocks on next round.
HOLLOW ROCKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 2 or Side Plank options, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)
PLANK HOLD - Pay attention to any coning or doming in your belly. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.
HALF GET UPS - If you are not comfortable getting up and down from the floor or if you notice any coning or doming of your belly, try subbing a 1/4 Get Up and focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub the Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB Windmills
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.