BUTTS & GUTS | WEEK 51 | 12/13/2020
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!
4 Rounds
NOT FOR TIME
10 Single Leg Split Squats Right
10 Single Leg Split Squats Left
10 Strict Knee Raise or Strict TTB
20 Single Leg Bridge Ups with 1 Second Pause
(Each Leg, 20 on one side then switch)
1 Min Plank
Idea for weight for Men: 35#+ Dumbbells / 75-95# Bar
Idea for weight for Women: 25#+ Dumbbells / 45-65# Bar
Score is dumbbell weight.
For the split squats you will put your back leg up on either a bench, a box, or whatever you can find. No higher than 20" but at least prob 10-12".
Make sure your front foot is out far enough that you can keep your heel down when you are at the bottom. Goal is to keep your torso upright - heel down - and don't allow your knee to cave in. Get your butt below the knee for each rep. Do all 10 on one side before switching sides.
For the strict toes to bar or knee ups - it's just that. Choose a method that allows you to get at least sets of 3-5.
For the single leg bridge ups you will lay on the ground. Raise one leg up and have the other foot planted on the ground with a bent knee. Squeeze the butt up to raise the hips until they are all of the way open. Hold at the top for 1 second before lowering back down.
For the plank - these will be from the elbows. Keep the butt down and the abs tight! No sagging. If you need to break you can just accumulate 1 min or switch to plank from your hands.
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 (these can also be modified to single leg options!). 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 try a split stance Romanian Deadlift.
STRICT KNEE RAISE/TOES TO BAR - If you are pregnant or still in the Rehab stages of postpartum and need to manage the pressure in your core or pelvic floor consider subbing: Any of the Functional Progressions, Ball Slams, KB Swings, Bear Crawls, Pallof Press, Banded Woodchop, DB Windmills, Reverse Plank Step In/Out, or Heel Taps. If you are further along in your postpartum Rehab or working on Rebuilding, this could be a great opportunity to practice this movement under a little more control without the added demand of kipping or swinging. You can always explore a smaller range of motion, fewer reps, and coordinating your breath to make it more manageable for your core and pelvic floor.
SINGLE LEG BRIDGE UPS - LOVE this movement for pregnancy and postpartum! However, if it's uncomfortable to be on your back for too long you can modify to a more elevated position like a single leg hip thrust. If you're rehabbing your pelvic floor, you may want to sub a regular glute bridge with a block/ball/towel between the knees.
PLANK HOLD - If you notice coning in the plank position you can try modifying to an Elevated Plank Hold, Bear Pose, Overhead Plate Hold, Front Rack Hold, or a static Side Plank or Functional Progression 2 Hold.