BUTTS & GUTS | WEEK 49 | 11/29/2020
Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!
We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!
Butts Part 1:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)
After the 10 minutes are up, go right into Butts Part 2!
Score: Weight Used
Goal: Good Controlled Movement
Choose a weight that is challenging but allows you to do all 8 reps without breaking.
For the Rear Foot Elevated Split Squats, hold a pair of dumbbells at your shoulders or hanging by your sides.
Place the top of one foot shoelaces down on the bench behind you so the sole of your foot is facing up.
Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.
Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.
Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.
Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.
Butts Part 2:
2 Rounds
Sideways Alphabet Right Leg
Sideways Alphabet Left Leg
This might sound silly - but you will feel the burn!
Lying on your side, raise your top leg 12-18 inches off the ground, keep your leg straight and toes pointed. Draw the alphabet with your leg (move from the hip). 12 inch letters, all caps!
So you'll do this first with the right leg, then switch and do it with the left. THEN, do it one more time on each side!
Guts:
100 Sit Ups
Every Min - 10 Second Hollow Hold
For the sit ups, you'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!
For an extra challenge don't use your arms to help swing you up to the top of the sit up!
For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Make sure your lower back remains in contact with the floor the whole time so if it starts to lift up - bring your arms alongside your body or bend your knees if you need to.
SPLIT SQUATS - 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, lower the height for the back leg or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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 lunge or a split stance Romanian Deadlift.
SIDEWAYS ALPHABET - If it's uncomfortable for you to lay on your side, you can try a similar move from a table top position or on all fours. You'll either lift your knee to the side like a fire hydrant or extend your leg to the back like a bird dog extension.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
HOLLOW ROCKS/HOLDS - If you notice coning or doming in the Hollow Body position you can try elevating the legs 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)