BUTTS & GUTS | WEEK 01 | 12/27/2020
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!
WARM UP
Lower Body Dumbbell Warm Up
WORKOUT
7 Rounds
Not Really for Time
10 Jumping Squats
7 Goblet Lunge to Overhead Press, Right
7 Goblet Lunge to Overhead Press, Left
10 Slow Negative DB Stiff Legged Deadlift
Idea for weight-
30s-50s for Men
15-35s for Women
Score is what weight dumbbells you use for the deadlifts
For the booty part of today's Butts and Guts:
You will do 10 jumping squats. You will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. You will jump from that position all the way to extension of hips and knees driving through the heels.
For the goblet lunge to overhead press, you're basically doing a reverse lunge with a KB at your chest then stepping up into a high knee and pressing the KB overhead as you come to standing. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to drive that back leg up. Use the hip drive of the knee raise to press the KB overhead. Do all 7 reps with one leg forward. Then do 7 on the other side.
For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Lower the dumbbells slow and controlled. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.
4 Rounds
Not for Time
16 Alternating Single Hand to Foot V-Ups
16 Love Taps
For the alternating V-Ups, you'll start lying on your back with your arms overhead and your legs should be long and together. Keeping your leg and arm as straight as possible, you will first bring right hand to left foot, then on the next rep bring left hand to right foot.
For an added challenge you can hold a super light weight (think 2.5-5 lb plate) in the hands. Try to avoid kipping or jerking. Controlled movement is what we are looking for.
The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back over to the other side. Every lift up and over is one rep.
JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings, Lateral Lunges, Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock
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 Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
SLOW NEGATIVE STIFF LEGGED DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use an elevated platform to lift from or a sumo stance to make room for a growing belly.
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)
ALT V-UPS - This movement can be a 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, smaller range range of motion, or with just legs and doing alternating leg lifts. 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)