BUTTS & GUTS | WEEK 02 | 01/03/2021
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
WORKOUTS
5 Rounds (30 Min Total)
30 Seconds Single Leg Deadlift, Right
30 Seconds Rest
30 Seconds Single Leg Deadlift, Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge, Right (Front Foot Elevated)
30 Seconds Rest
30 Seconds Weighted Reverse Lunge, Left (Front Foot Elevated)
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest
So much work in 30 minutes!!
Score is weight you used for deadlifts/lunges...this way you don't have to worry about counting the WHOLE time!
For the single leg deadlifts you can either hold a dumbbell in each hand - a bar in both hands - or a DB/KB in the opposite hand of the working leg. Make sure that you try to keep your shoulders and hips square to avoid rotation. Bring the shoulders forward, but keep the chest up. Keep the heel planted on the working foot and bend the knee slightly as you go down. Drive through the heel and lift the chest to stand at the top.
For the reverse lunge the front foot will be slightly elevated - like a bumper plate. You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand. If you don't have something to elevate the front foot on - no worries. Just do a regular reverse lunge.
For the lunges you will hold a dumbbell in each hand or a kettlebell/heavier dumbbell at the chest.
For the opposite arm opposite toe crunches, you may do these weighted or unweighted. If doing them weighted you will hold a light weight in the working hand only (think 2.5 or 5 lb plate). For the first 30 seconds you will touch the right hand to the left toe - and then switch for the next set. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.
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
WEIGHTED ALT CRUNCHES - 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 early rehab stage of postpartum. If you are ready to start incorporating them you can try less reps, unweighted, smaller range range of motion. 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)