BUTTS & GUTS | WEEK 39 | 09/20/2020
Butts and Guts AMRAP
15 Min AMRAP
20 Stiff Legged Deadlift
10 Weighted Step Ups Right
10 Weighted Step Ups Left
20 Up and Over Crunches
20 In and Out Crunches
Stiff Legged Deadlifts and Weighted Step Ups may be done with a pair of dumbbells - single dumbbell/kettlebell - barbell - or even your sandbag.
Typical RX weights from other programming will work:
Men: 35-50# DBs / 75-95# Bar
Women: 20-35# DBs / 55-75# Bar
Step Up Height - 16-24" (depending on how tall you are)
Score: Total Completed Rounds / Reps
Goal: MOVE WELL and don't worry about speed. But try to keep moving the whole time. The goal is to treat this like an AMRAP though and the goal would be to get at least 4 rounds.
For the stiff legged deadlift - you need to keep the legs pretty straight with just a slight bend in the knee. Hinge from the hips and keep the back flat to grab the weight, then basically just squeeze your butt to stand up.
For the step ups you will hold either the dumbbell or kettlebell in one hand and step up with the opposite foot. Make sure your whole foot is on the box or whatever you are using to step up on. Do all 10 on one side before starting on the other.
For the up and over crunches - these may be done on the ground or on the edge of a bench or box. You will tap the ground on one side with the feet while leaning back - bring the knees up and over while also pulling the chest up and then back down on the other side.
The in and out crunches are just that. Feet and knees kick out straight (feet remain off of the ground) while you lower the shoulders. Feet and knees come in as shoulders come up!
If you are feeling it - you may add a small amount of weight between the feet for the abs movements!
Extra AB Work!
5 Rounds
:30 On
:30 Off
Plank Step Ups on Ball/Box
You will get into the top of a push up position with a ball, or stack of plates, or something right underneath your face.
You will walk your right hand onto the ball (stay pretty locked out) then your left. Then right hand down, and left hand down. Reverse the order for the next rep!
Do 30 seconds of constant motion, then 30 seconds rest. Repeat for 5 rounds.
STIFF LEGGED 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 it’s 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.
DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
CRUNCHES - If you are working on managing symptoms of pelvic floor dysfunction or diastasis you can always try this movement with your focus on breath and tension strategies to manage the pressure in your core. You can also try to shorten the range of motion or lower the number of reps to something that allows you to move symptom free. If none of these options work, feel free to modify completely to something that is more effective for your long term core and pelvic health goals like any of the Functional Progressions, BD Windmills, Paloff Press, Bear Crawls, Banded Woodchop, Farmer Carry, KB Swing, or Ball Slam.
UP/DOWN PLANK - If you notice coning in the plank position try adjusting your breath and posture first. You could also try an elevated up/down plank or sub Bear Crawls, Bear Post Shoulder Taps, Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks.