BUTTS & GUTS | WEEK 52 | 12/20/2020
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
15 Good Mornings
20 Inside Out Love Taps
10 Slow Lower Box Pistol Right
10 Slow Lower Box Pistol Left
20 Weighted Sit Ups
Go from movement to movement with little rest. Rest as needed between rounds.
For the Good Mornings
Men can try 95#-135#
Women can try 65#-95#
(Can be done heavier if you are more comfortable with this movement)
Pause for pistol should be just below parallel
Dumbbell Sit Ups no heavier than 20-30#
Score is weight used for good mornings.
For the Good Mornings the bar will be on the back. You will allow only a slight bend in the knee and hinge forward at the hip. The goal is to get the torso to parallel while maintaining a flat back position. If you are unable to hit this position because the weight is too heavy - go lighter. If you are unable to maintain this position due to flexibility of the back and hamstrings you will go just as far as you can before you start to lose position. Squeeze the butt to stand up.
For the inside out love taps - out and in = 1 rep! Feet start in between 2 dumbbells you lift them up and outside of the dumbbells - then lift them up and back in. The less you lean back and put weight on your hands - the more advanced this becomes.
On the slow lower pistols you will stand on a box or a bench or something elevated. Feel free to stand next to a wall or use something for a little balance. You will lower for 3 seconds, keeping the opposite leg out in front as much as possible. Keep the working heel down. Once you get the butt below the knee at the bottom, drive through the heel to stand up. Do all 10 on one side before the other. If you need to you can touch the elevated foot to the ground to assist you back to standing.
You may want to anchor your feet with something for the weighted sit ups. You will hold the weight at your chest for these reps!
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.
LOVE TAPS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench, or a shorter object to move over. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Heel Taps, Side Plank Step Throughs, Reverse Plank Step In/Out (see Visit Mama Modifications Movement Library on the Members Only Website for demos)
SLOW LOWER 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. Feel free to sub slow lower Box Squats or Glute Bridges.
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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)