BUTTS & GUTS | WEEK 35 | 08/23/2020
4 Rounds
Not For Time
15 Reverse Lunge Step Up Right
15 Reverse Lunge Step Up Left
25 Russian Swings
Use weight that feels right for you and allows you to keep moving.
Men try 50-55# and Women around 35#.
Score: Put the weight you used.
For the reverse lunge 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.
For the Russian Swing you will perform a kettlebell swing to eye level only. Make sure you use a strong drive with the legs and hips. Arms are just ropes. Keep heels down and chest up. Stand up hard and fast.
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.
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. You can try scaling it by adjusting the placement of your hands, using an imaginary line to lift over, putting a deeper bend in your knee, or sitting on a chair/bench with your feet lower than your hips. You may want to sub Functional Progressions (Choose any from 1-4), Ball Slams, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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 (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)