BUTTS & GUTS | WEEK 21 | 05/17/2020
4 Rounds (Not for Time)
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
10 Side Lunge Right
10 Side Lunge Left
Use weight that feels right for you and allows you to keep moving. Men try 50-55# and Women around 25-35#.
For the reverse lunge side step ups. You will hold a KB or DB at the chest. You will lunge backward, step in, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.
For both movements focus on driving off of the heel of the front leg or leg on the box.
You will do 1 min on one side of the box or bench and 1 min on the other.
For the banded side lunge, you will hold KB or DB in goblet position - reach butt back and step to the side into a deep side lunge - working to get the butt below the working/bent knee. Drive through the heel to stand.
8 Min Alternating Tabata
20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest
Use 5-20# for weighted sit ups
Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.
For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!
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.
SIDE LUNGE - This can be a great movement for mamas but if you feel any pubic pain or discomfort feel free to scale the range of motion, distance or to sub a lateral step up or single leg glute bridge
LOVE TAPS AND WEIGHTED SIT UPS - Both of these movements put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk