BUTTS & GUTS | WEEK 36 | 08/30/2020
4 Rounds (Not for Time)
10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left
These movements can be done with either a pair of dumbbells or a barbell (on your back for lunges).
Use a weight that will allow you to do all sets unbroken.
Height for deficit should be 3-5"
Score: Weight Used (Use Same Weight for both Movements)
For the deficit reverse lunges you will have your front foot elevated as you step back with the other foot into a reverse lunge. Make sure that you keep the front heel planted and only touch the back knee if you can get that range of motion pain free. Drive through the elevated front heel to stand. Dumbbells will be held at the sides, or you can do a single dumbbell held at the chest - or even a barbell on your back.
For the single leg deadlifts you can hold a dumbbell in each hand, a single dumbbell in both hands, OR a single dumbbell in the hand opposite of the working leg. You could also use a barbell. Hinge forward at the hip, keeping the chest lifted. Allow the knee to bend slightly. Keep the heel down. Go to the ground with the weight or as far as you can maintain form. Drive through the heel and squeeze the glutes to stand.
4 Rounds
1 Min Pause Alternating Bicycle Crunches
Rest 1 Min
Each Pause should be 2 Seconds
We are looking for elbow to opposite knee for the pause position!
DEFICIT 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.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.
BICYCLE CRUNCH - If you're working on managing or healing Diastasis, this movement might be too much of a demand on your core. You can always shorten the time/reps/range of motion or modify the movement to support your goals. Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!