BUTTS & GUTS | WEEK 29 | 07/12/2020
3 Rounds
1 Min Slow Split Squat Right
Rest
1 Min Slow Split Squat Left
Rest
1 Min Slow Romanian Deadlift
Rest
Go LIGHTER than you think and increase weight for round 2-3 if you can.
Each rep will be 3 seconds down and 3 seconds back up. This is true for all 3 stations.
For the split squats you will want back leg slightly elevated. Make sure you aren't TOO far forward from the elevated leg that you are getting stuck or that the heel is coming up at the bottom. Get as low as possible and make sure the knee is not buckling in.
Stand up, but to not fully extend the knee and hip at the top.
Remember, 3 seconds down and 3 seconds up.
For the Romanian deadlifts you will do the same thing. 3 seconds down and 3 seconds back up. The knees will soften but will remain mostly straight through out. Keep the back flat and chest up.
6 Min (No Measure)
30 Seconds Plank with Dumbbell Pass
30 Seconds Hollow Rocks
Back and forth for 6 Min (6 Rounds)
For the plank dumbbell pass reps you will be in the push up position. You will grab a dumbbell with the right hand and pass it to the left hip. Then you will grab another dumbbell with the left hand and pass it to the right hip. Then by again reaching across you will bring the dumbbells back up.
For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.
If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.
SPLIT SQUATS - 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 modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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 lunge or a split stance Romanian Deadlift.
ROMANIAN DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
PLANK WITH DB PASS - If you notice any abdominal coning or you’re working on managing or healing diastasis recti or pelvic floor dysfunction and need to modify, you can try subbing an Elevated Plank Hold with Shoulder Taps, Bear Pose DB Drag, Bear Crawl, Windmill, Functional Progression 2 or Pallof Press. (See Mama Modifications Movement Library for Demos)
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 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)