BUTTS & GUTS | WEEK 32 | 08/02/2020
Butts FIRST!
Every 2 Min for 12 Min (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges
RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs
Every 2 min you do the 12 and 12 and rest for the remainder of the time.
The Sumo RDLs are done in a sumo stance - which is slightly wider than your squat stance. Toes should be turned out slightly.
You will hinge at the hips and allow a slight bend in the knees. Keep the dumbbells or barbell close to the body by actively pulling it back. Keep the back flat / chest up and heels down.
Bring the weight to about mid-shin - not all the way down. Squeeze the butt to stand up.
For the lunges you can hold the dumbbells however you want - either to the side or at the shoulder. If you are using a bar, you may use front or back rack!
Guts
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Min)
6 Around the Worlds
24 Russian Twists
Weight for Russian Twists - Up to you but here are some suggestions:
Men: 25-40#
Women: 15-25#
Score: Total Number of Completed Rounds + any Additional Reps
An around the world is hanging from the pull up bar and keeping the legs as straight as possible - make big circle from the hips.
Try not to use any momentum!
Scale to knees around the world if necessary.
This movement can also be done on the ground with the hands down to the sides! Make the circle smaller or bigger if you are able to. Keep the low back pulled down to the floor. Bend the knees if needed. You can even try one leg at a time.
One rep is just around once. Not both ways. So each round is 3 x both ways.
For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep!
Keep repeating the 6 and 24 as many times as possible for 8 minutes!!
SUMO STANCE RDL - Love this movement for pregnancy and postpartum support. Feel free to elevate your DB or KB if reaching to the ground feels uncomfortable.
WALKING LUNGES - 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 back instead of step forward 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 - If you are working to manage or heal diastasis consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)