BUTTS & GUTS | WEEK 17 | 04/18/2021
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 DUMBBELL WARM UP
WORKOUT
PART 1
EMOM x 18 Minutes (6 Rounds)
Min 1: 8 Goblet Squats @ 3030 Tempo (See Coaches Notes)
Min 2: 16 HEAVY Eye Level KB/DB Swings
Min 3: 24 Hollow Rocks
- REST 2 MINUTES BEFORE PART 2 -
Suggested Goblet Squat Weight Men: 40-55# DB/KB
Suggested Goblet Squat Weight Women: 20-35# DB/KB
Suggested Eye Level Swing Weight Men: 60-70# DB/KB
Suggested Eye Level Swing Weight Women: 40-55# DB/KB
Score: Weight Used for Swings
Goal: Get all of the work done within the minute the entire time!
COACHES NOTES
The tempo for the goblet squats is 3 seconds down, 0 seconds at the bottom, 3 seconds up, 0 seconds at the top. Watch your clock/watch so that you're following a true 3-second tempo. If you do this correctly (and unbroken) it should take 48 seconds to do the 8 reps. If holding a weight is too difficult, do tempo air squats. For the swings, HEAVY is a relative term - whatever is heavy for YOU. If you don't have a KB/DB that you feel is especially heavy, use what you have and up the reps to 20-24. For the hollow rocks, your top priority should be continuous low back pressure into the floor. If you feel your lower back wanting to pull up and away from the floor as you rock, try lowering you arms to your sides, tucking one or both legs, or both!
GOBLET SQUAT
Hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!
EYE LEVEL KB/DB SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
HOLLOW ROCK
Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.
PART 2
For 5 Minutes:
Accumulate As Much Time As You Can in a Hand Plank
*Every minute (including 0:00), complete 10 Jumping Lunges
No score! Just hold as long as you can!
COACHES NOTES
So you'll start the clock an immediately do 10 jumping lunges then as soon as you're done with those, you'll assume the top of a plank position. Hold for as long as you can until the next minute starts, then you'll hop up and do another 10 lunges before going back to the plank. The holds in between the lunges DO NOT have to be unbroken. So if you have 40 seconds left in the minute after the lunges, and you have to break with 20 seconds left, that's OK - just try to get back up and accumulate more time before the time's up.
HAND PLANK
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
Hollow Rocks/Hold
If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)
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.