BUTTS & GUTS | WEEK 28 | 07/05/2020
4 Rounds (For Time)
10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers
Rest 1 min
20 Side to Side Lateral Step Ups
50 Russian Twists
Rest 1 min
Idea weight for Russian Twists:
Men: 25-35# DB/Plate/KB or Med Ball
Women: 15-20# DB/Plate/KB or Med Ball
Idea Box Height:
Men: 22-24"
Women: 18-20"
Your score will be the time it takes to complete but the idea here is not to sprint through this. Smooth, controlled movement is the way to go!
So to start you'll do 2 jumping lunges, one with your left foot forward and one with your right foot forward. Then do a jumping squat. All of that equals one. Do 10 like that.
Switch the jumping lunges and squats to reverse lunges and air squats if you need to.
For the jumping lunge, start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.
Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.
Next, jump into a squat position with feet about shoulder width apart, chest up, back flat. Lower all the way into the bottom of a squat with butt below knees then jump enough to extend your ankles, knees, and hips all the way.
For the Mountain Climbers every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. Keep a tight plank position with shoulders over wrists.
Each side step up counts as one rep so you will do 10 per side but alternating. Go lower on the step up if necessary for you!
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then side step down off the other side.
For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep!
JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings
JUMPING LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do less range of motion, or SUB step up or forward instead of JUMP. 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 good mornings, single leg glute bridge, hip thrusts, single leg deadlifts.
MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).
RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Waiter Walk, Bear Pose DB Drag (Use the Mama Mods Movement library for demos of these movements).
SIDE TO SIDE LATERAL LUNGE - If you have any pubic symphysis pain or SPD, this movement might be uncomfortable for you. You could always do less range of motion, or SUB step up or back/forward. You can also try stepping up laterally onto a stack of plates or something instead of out wide to the side. Feel free to sub a sumo stance good mornings, single leg glute bridge, hip thrusts, single leg deadlifts.