BUTTS & GUTS | WEEK 38 | 09/13/2020
Butts!
5 Rounds
15 Staggered Stance DB Deadlifts Right Leg Forward
15 Staggered Stance DB Deadlifts Left Leg Forward
15 Seated Box Jumps or Jumping Squats (with a pause at bottom)
1 Min Rest
Suggested Weight Range:
Men: 30-50# DBs
Women: 15-35# DBs
Score: Total Time (including rest)
Goal: Move Well!
Stand tall with a dumbbell in each hand and hanging at your sides. Step forward a few inches with one foot and back a few inches with the other. Allow for a soft bend in the knees. Hinge at the hip, keeping your chest up, back flat, and belly tight. Guide the dumbbells alongside your legs. Touch one head of each dumbbell to the floor then drive through the heels as you squeeze your butt to come to fully standing. Switch your forward foot after you've completed 15 reps.
For the seated ox jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen. In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up. Use the ARMS!! Throw arms and jump from that dead stop position! You will want to think of exploding UP and then pulling the knees up FAST!!
Be careful! No bloody shin pics PLEASE!!
If you don't feel you can perform these safely or don't have the necessary set up, sub with jumping squats and pause at the bottom of each squat for 1-2 seconds.
Guts!
4 Rounds
30 Seconds Right Knee Up Plank
30 Seconds Rest
30 Seconds Left Knee UP Plank
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
For the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.
For the flutter kicks, start lying on your back. Lift your head and feet off of the ground, pressing your low back into the ground. Make small little swimming type kicks with the feet while keeping the legs straight and arms at your sides.
BOX JUMP/JUMP SQUATS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. You can ALWAYS substitute Step Ups or regular Air Squats if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
FLUTTER KICKS - If you notice coning or doming in the set up position you can try elevating the legs, bending the knees, hands underneath glutes, or holding onto something over your head 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)
KNEE UP PLANK - Pay attention to any coning or doming in your belly. You can always modify with an Elevated Plank, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.