BUTTS & GUTS | WEEK 16 | 04/11/2021
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
FULL BODY DYNAMIC WARM UP
WORKOUT
EMOM x 25 Min (5 Rounds)
Work for 40 Seconds of Each Minute
Min 1: Side Plank Hip Drops, 20-sec Right/20-sec Left
Min 2: Single Leg Glute Bridges, 20-sec Right/20-sec Left
Min 3: Elbow Plank
Min 4: Side Lying Leg Lifts, Right
Min 5: Side Lying Leg Lifts, Left
COACHES NOTES
For the first two minutes of each round, it's OK if you go over the 40 second mark to get all 20 seconds out of each side. It'll take a few seconds to switch sides. Read the written descriptions for these movements to make sure that you are performing them correctly!! That'll ensure that you're working the muscles you should and getting the results that you should.
SIDE PLANK HIP DROP
Start lying on one side of your body with your torso propped up with your elbow and your hips, knees, and ankles stacked one above the other. Press into your elbow and foot to lift your hips up so that your body is in a straight line. From this base position, slowly lower your hip to touch to the floor then lift it back up to the start position. If you can't go all of the way down, just drop as low as you can before coming back up. As you drop your hip, be sure to continue pressing your shoulder away from your ear and resist rotating forward a whole bunch.
SINGLE LEG GLUTE BRIDGE
Lie on your back with one leg extended and the other leg bent, foot planted, heel a few inches away from your butt. With your hands at your sides, drive into your planted heel to lift your hips up to the ceiling. Try not to overarch your back - keep your belly tight and focus on only using your butt and hamstring to get your hips up.
ELBOW PLANK
Start lying on the ground, belly-down with your legs together. Prop your torso up onto your elbows - make sure that they are stacked directly beneath your shoulders. Press into your elbows and toes to lift your body up into a straight line. Try to spread your shoulder blades apart. Squeeze your thighs, butt and belly the entire hold.
SIDE LYING LEG LIFT
Start lying on one side with your torso propped up with your elbow. Your legs should be straight and stacked one above the other. From here, lift the top leg up to 45-degree without letting your upper hip rotate back - that way your outer butt muscles are doing the work! Keep your hips squared straight ahead even if that means you can't lift your leg as high! From there, lower your leg back down to start the next rep.
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.
Side Plank Hip Drops
Side planks can be a really great tool for core strengthening during pregnancy and postpartum but if you notice that you're bearing down, holding your breathing, coning/doming, or feel unstable with this movement, feel free to modify to Side Plank Hold, any variation of Functional Progression 2, DB Windmills, Paloff Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.
Single Leg Glute Bridges
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 Romanian Deadlifts.