BUTTS & GUTS | WEEK 06 | 01/31/2021
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
Shift Lower Body Bias Warm Up
WORKOUT
4 Rounds
10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers
Rest 1 min
20 Side to Side Lateral Step Ups
50 Russian Twists
Rest 1 min
Idea weight for Russian Twists:
Men: 25-35# DB/Plate/KB or Med Ball
Women: 15-20# DB/Plate/KB or Med Ball
Idea Box Height:
Men: 22-24"
Women: 18-20"
Your score will be the time it takes to complete but the idea here is not to sprint through this. Smooth, controlled movement is the way to go!
So to start you'll do 2 jumping lunges, one with your left foot forward and one with your right foot forward. Then do a jumping squat. All of that equals one. Do 10 like that.
Switch the jumping lunges and squats to reverse lunges and air squats if you need to.
For the jumping lunge, start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.
Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.
Next, jump into a squat position with feet about shoulder width apart, chest up, back flat. Lower all the way into the bottom of a squat with butt below knees then jump enough to extend your ankles, knees, and hips all the way.
For the Mountain Climbers every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. Keep a tight plank position with shoulders over wrists.
Each side step up counts as one rep so you will do 10 per side but alternating. Go lower on the step up if necessary for you!
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then side step down off the other side.
For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep!
JUMPING LUNGE + JUMPING SQUAT - Jumping can create a lot of pressure on the pelvic floor. Feel free to shorten the range of motion or speed to minimize the impact or even skip the jumping altogether. If you'd like to work on some of the explosiveness of the jumping without the impact you can add a kettlebell swing before the lunges and/or squats. You could also do a tempo lunge/squat plus explosive stand up to add variety to the movements without impact.
LATERAL STEP UPS - You can modify by lowering the height or changing it to a lateral lunge on the ground.
MOUNTAIN CLIMBERS - If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps
RUSSIAN TWISTS - If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (Visit Mama Modifications Movement Library on the Members Only Website for demos)