BUTTS & GUTS | WEEK 10 | 02/28/2021
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
TOTAL BODY DUMBBELL WARM UP
WORKOUT
7 Rounds
Not for Time
10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift
Weight suggestions:
Men: 30-50# DBs
Women: 15-35# DBs
Score: Weight for the dumbbells you use.
COACHES NOTES
Remember, this isn't for speed. Move well and move with intention.
For the jumping squats, you will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. From that position, you'll drive through your heels and jump all the way up till your hips and knees open up.
If unable to jump you may do a pause at the bottom + fast up air squat.
For the dumbbell snatch + lunge - you will start with the dumbbell between your feet. You will perform a dumbbell snatch by pulling from a slightly bent knee + chest up position. As you stand, drive through the legs and squeeze your butt to accelerate the dumbbell upward. Pull your elbow up high to keep the dumbbell close to your torso. Punch the dumbbell up until your elbow locks out. Once the dumbbell is locked out overhead with the bicep by the ear - you will perform a reverse lunge. As you get comfortable you can try to combine this 2 parted movement.
Do all reps on one side then all reps on the other.
For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Lower down slow and under control. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.
4 Rounds
Not for Time
8 Ring/TRX Band Knee Tucks
16 Love Taps
For the Ring or TRX Band Tucks you will put your feet through the rings with your hands out in a plank position out front. You will pull the knees to the chest, then back out to plank.
You may try doing one knee at at time if necessary. If you do not have the TRX Band or Rings to use - you may roll a yoga ball in or do pike ups with feet on the box.
The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back over to the other side. Every lift up and over is one rep.
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 squat or goblet squat for the lunges.
Jumping Squat
This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings, Lateral Lunges, Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock
Plank Hold
Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.