BUTTS & GUTS | WEEK 47 | 11/15/2020
Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat
Rest 2 Min
You will use the same weight for the whole thing and keep it on the back for the full 2 min.
Men try around 75-115#
Women try around 45-75#
Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!
You will start with 30 seconds of reverse lunges on the right leg.
Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.
After 30 seconds on the right - switch to the left and do 30 seconds.
After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.
From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.
Keep the heels down, chest up, knees out!
Part 2:
Guts
5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down
Rough idea for weight on the Russian Twists - 10 - 30#
This is NOT for time because the candlestick roll downs are meant to be SLOW!
Just post weight used for your score.
For the Russian twists - each twist counts as a rep.
Sit on the ground and lean back with the weight at your belly and your feet elevated slightly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!
For the slow candlestick roll downs, you will start lying on your back with your arms over head and your head near a pole or something sturdy you can hang onto. Lift your feet, legs, butt, and low back up off of the ground in a rolling motion and point the toes toward the ceiling.
Then you will SLOWLY roll yourself down - one vertebrae at a time, until you are all the way down with the feet on the ground.
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.
GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.
SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
RUSSIAN TWISTS - If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)
CANDLE STICK ROLL DOWN - If you notice coning or doming in the candlestick position you can try using assistance, shortening the range of motion, or bending the knees 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)