BUTTS & GUTS | WEEK 24 | 06/07/2020
Butts:
10 down to 1
10 Pause Pistols Right
10 Pause Pistols Left
10 Reverse Goblet Lunges Right
10 Reverse Goblet Lunges Left
9 of each
8 of each
7 of each...
Down to 1
For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.
For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down!
For the reverse lunges you will hold a single weight at the chest. Step back with the right foot for first set, bringing foot back to fully standing (feet together) at the top. Complete all reps with right leg stepping back, then do all reps on the left side.
May also do these with a dumbbell in each hand at the sides. Make sure you take a long enough step back each time that the front heel stays down! Drive through that a front heel to stand!
Guts:
7 Rounds
30 Seconds Russian Twists
30 Seconds Off
Then
4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest
For the Russian Twists you will hold a weight (pick something moderate to light) and lean back slightly while seated on the ground knees bent - heels down. You can lift the feet for an extra challenge.
Rotate touching the weight to the ground from side to side.
For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Avoid twisting!
PAUSE PISTOLS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter single leg box squat for more support. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular pause squat. You could also try a glute bridge/hip thrust (single leg option is good too!).
GOBLET 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.
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 movement demos).