BUTTS & GUTS | WEEK 03 | 01/10/2021
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
4 Rounds
Not for Time
12 Elevated Front Leg Split Squat, Right
12 Elevated Front Leg Split Squat, Left
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift, Right
12 Split Stance Dumbbell Deadlift, Left
12 Pike Up on Box or Ball
Use a weight that is challenging for you. Add weight each round if you can!
Use same weight for split squats and deadlifts.
For the split squats you will put your FRONT foot on a 6" roughly riser - stack of plates - something like that.
Start standing with both feet on the riser/plates, then reverse step with one foot into an elevated lunge stance. Leave your back foot planted for all 12 reps. The goal is to still touch your back knee. Do all reps on one side then on the other. Focus is on driving out of the heel!
For the wall ball or weighted sit ups, you may throw the ball back and forth with a partner - if you have one - or you can simply hold a dumbbell/med ball at your chest or dumbbell over your head! (See the video) Anchor your feet if you need to for these!
For the split stance DB Deadlifts, you will hold a KB or DB in each hand. Take a SLIGHT split stance (see video to get idea) and basically perform a deadlift. Allow a slight knee bend, keep the heel down, and chest up. If you are unable to go all of the way to the floor and keep the front heel down and chest up - you can shorten the distance a little bit.
Stand all of the way up at the top of each rep - but leave the feet in the split stance.
On the pike ups, start in the push up position, and walk your hands back as your hips rise until your hips are over your shoulders.
Each rep includes you walking your hands back out to the starting position.
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.
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, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
PIKE UP - Pay attention to any coning or doming in your belly and try focus on breathing through the entire movement. If you're uncomfortable being inverted, you can try modifying to your knees, Elevated Shoulder Taps, Bear Crawl, Seated Alternating Strict Press, Dead Bugs, Overhead Plate March/Hold. See the Mama Modifications Movement Library for demos.
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.
SPLIT STANCE DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're struggling with PSD you can try modifying to a regular RDL, Sumo Deadlift, Goodmorning, or Hip Thrust.