BUTTS & GUTS | WEEK 43 | 10/18/2020
Butts...
10 down to 1
10 Pause Pistols Right
10 Pause Pistols Left
10 Side Lunges Right (w/kb or db)
10 Side Lunges Left (w/kb or db)
9 of each
8 of each
7 of each...
Down to 1
For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.
For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down! Reach your arms and chest forward to counter balance your weight. Keep your belly squeezed tight and grab the ground with your toes for balance.
The side lunges are actually very similar. You will hold a KB, DB or Plate at the chest. Start in a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down.
If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down.
Guts
7 Rounds
30 Seconds Alternating V - Ups
30 Seconds Off
Then
4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest
For the alternating V-Up you will start lying on your back with legs straight and arms extended overhead. Press your lower back into the ground by squeezing your belly then bring opposite hand to opposite foot with both arm and leg straight. Lower back down then repeat on the opposite pair of arm and leg.
For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Do your best to avoid twisting - squeeze your butt, belly, and thighs!
PAUSE PISTOLS - This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter single leg box squat for more support. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular pause squat. You could also try a glute bridge/hip thrust (single leg option is good too!).
SIDE LUNGES - This can be a great movement to help build strength and stability to return to running postpartum! Feel free to modify the range of motion or use assistance or a target to support you. You can also sub Lateral Step Up or regular Goblet Squat, Box Squat, or Shin Box Flow.
ALT V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are in the rebuilding stage of postpartum you can try shortening the range of motion or lowering the number of reps to practice while managing the pressure in the belly. If you're pregnant or in the Rehab stage of postpartum, feel free to sub DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, any of the Functional Progressions (FP 2 is a great option for this!), Ball Slams, or KB Swings.
SINGLE ARM/HAND PLANK - This movement can put a lot of pressure on the core and the pelvic floor. Try adjusting your breath to expand outwards 360 degrees to more evenly distribute the pressure in your belly. You can also try adjusting your posture or the alignment of your pelvis and ribs or changing where or how you hold extra tension in your body. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Elevated plank holds, regular Plank Holds, Side Plank Holds or Variations of Side Plank (Functional Progression 2 would be a great option for this!), DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, Ball Slams, or KB Swings.