BUTTS & GUTS | WEEK 04 | 01/17/2021
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 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges
Then
2 Min AMRAP
Dumbbell Plank Pull Across
Rest 1 Min
Repeat
Men RX: 40-50# DB
Women RX 25#ish DB
Score is weight you use for Single Leg Deadlift
Go through the 5 Rounder first. Then you'll complete the 2-minute AMRAP, rest 1 minute, then repeat the 2-minute AMRAP once more!
Pick a weight that you will be able to do at least 10 reps on those single leg deadlifts. You can either hold a single dumbbell in the OPPOSITE hand from the foot that stays planted - OR you may choose to hold a dumbbell in each hand.
If you find yourself struggling with balance you can do these unweighted for one round then the next round place the back foot up on a step or something.
Allow the knee to bend slightly. Keep the heel down.
For the flutter kicks, lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout.
You can place your hands under your butt or to the side.
For the glute bridges you can do these with the shoulders on the ground or elevated on a bench/box. You may do these weighted or place your dumbbells at your hips (or a single dumbbell). Feet roughly hip width apart. Knees bent. Drive through the heels and squeeze the butt to lift the hips up. You could even throw a sandbag across your hips for these if you've got one!
On the dumbbell pull across plank, keep the butt down! You will start with a dumbbell next to each hand at the plank position. You will take the dumbbell next to the right hand - grab it with the right hand - then move to the left hip. Repeat with the left hand to the right hip. Then move the dumbbell by the left hip (with the right hand) - back to the starting position.
The goal is to pass the dumbbell from side to side back and forth without too much twisting happening in the hips!
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.
GLUTE BRIDGES - This can be such a great movement for mamas but if it's uncomfortable to lay on your back, feel free to sub Hip Thrusts or Good Mornings.
FLUTTER KICKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Heel Taps, Bear Crawl, Elevated Mountain Climbers, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)
PLANK DRAG - Pay attention to any coning or doming in your belly. You can always modify with a Table Top DB Drag, Elevated Plank Hold/Drag/Taps, Bear Crawl/Hold, or Overhead Plate Hold, Farmer Carry/March, or Bent Over Row. See the Mama Modifications Movement Library for demos.