BUTTS & GUTS | WEEK 05 | 01/24/2021
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 Barbell Warm Up
WORKOUTS
7 Rounds
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning
Then
6 Reps Around the World
Score is weight used for the complex.
So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 6 Around the Worlds. (3 Each way alternating). Then you will do that all again 6 more times for a total of 7 rounds.
On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.
On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.
Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.
The complex CAN be done with a dumbbell but we recommend only ONE DB at the chest (goblet style) and to be very mindful of keeping your belly tight in the good mornings since the weight will be in the front of your body (rather than on your back)!
For the Around the World reps - you could also call this like a hanging windshield wiper. Press down on the bar and lean back slightly as you bring your (straight) legs to one side - then in an arcing motion up in front of your face and control down the other side.
These are HARD. If needed you can do these with just the knees or do a windshield wiper with a single dumbbell or plate held over the chest on the ground.
8 Min AMRAP
16 Russian Swings
8 Sit Up to Stand with DB or MB
Use a KB that is heavy for you on the swing.
Idea Weight for Sit to Stand:
Men 15-25 lb
Women 10-20 lb
May also be done with a light dumbbell or plate.
Even though this is an AMRAP, make sure you are really focusing on quality movement.
For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level so go HEAVY - whatever that means for YOU!
For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead.
If you are unable to come all of the way up to standing - customize to 12 weighted sit ups per round.
LUNGES - 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 back instead of step forward 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 squat or goblet squat for the lunges.
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.
AROUND THE WORLD - This movement can put A LOT of pressure on the core and pelvic floor. If you feel confident with your core and pelvic floor health you can always try fewer reps, smaller range of motion, or modify to lying on the ground to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), DB Windmills, Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat,Waiter Walks or any other movement from the Core Section of the Mama Mods Movement Library.