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

EMOM x 24 minutes

Min 1: 15 Unbroken No Lockout Assisted Step Ups, Right
Min 2: 15 Unbroken No Lockout Assisted Step Ups, Left
Min 3: 15 Box Hamstring Curls
Min 4: 20 Alternating Reverse Plank Oblique Leans

Score: # of Minutes that you get all the work done within the minute (and the step ups HAVE to be done unbroken to count)

Goal: Choose a step up variation that allows you to do all 15 reps unbroken each time

COACHES NOTES
This workout has a few new movements to the Butts & Guts program. The assisted no lockout step ups are meant to keep your working leg under tension for a solid 20-30 seconds. It's likely going to burn. If you find it isn't, consider increasing the height of your step/box or adding weight to the free hand! Be sure to read the written descriptions and watch the demo videos so you know how to properly perform these movements!

NO LOCK OUT ASSISTED STEP UP
Set up your box or step near a sturdy object that you can hold onto for assistance during this movement. A rig post, countertop, bike, something. Start with your working foot on top of the box and nearest to your support. Make sure your WHOLE FOOT is on the box - no heel hanging off the edge. Grab your support with the same arm as the working leg (if you choose to do these weighted, hold a weight in the opposite hand). Drive through your heel to stand but stop just before your knee and hips lock out then lower back down to the floor. Then repeat. Your foot should stay on top of the box for all 12 reps. You can use your bottom foot to press of the ground a little, if you need to.

BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.

REVERSE PLANK OBLIQUE LEAN
Start seated on the ground with your legs straight and together. Plant your hands near your hips with your fingers turned out slightly. Press into your hands and heels to lift your body up until it's in a straight line (a reverse plank). From this starting position, twist your hips to the right and lower them toward the floor. Be sure to keep your elbows locked out. Just before they touch the ground, bring them back to center, then repeat on the opposite side. Every "lean" is 1 rep toward your total. If doing these with straight legs is too difficult, you can bend at the knees to make these more accessible.

AMRAP 4 Min
10 Hand Release Russian Twists
15 Supermans

Suggested Weight Men: 35-50#
Suggested Weight Women: 20-35#

Score: Total Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Be smart during the twists! Make sure you're sitting up tall and bracing your belly every time you pick the weight back up to twist to the opposite side. Shoot for one round every 0:45-1:15!

HAND RELEASE RUSSIAN TWIST
You can use a plate, med ball or dumbbells for these. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and lower the weight to the ground on the right. Let go briefly, then grab the weight again and twist to the left. Lower the weight to the ground and let go briefly. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

SUPERMAN
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the floor to start the next rep.

DB Step Ups

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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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 (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

Super Man

If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.

Box Hamstring Curls

This could be a great movement for postpartum mamas looking to rebuild posterior chain strength! However, if you're pregnant and lying on your back is uncomfortable, feel free to sub Hip Thrusts, Good Mornings, or Sumo Stance Romainian Deadlifts.