BUTTS & GUTS | WEEK 18 | 04/25/2021
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
5 Rounds
7 Single Shoulder Side Lunges, R
7 Single Shoulder Side Lunges, L
14 Leg Pike Ups
14 Alt. Staggered Stance RDLs
28 Alt. Crossbody Toe Touches
Take your time between movements. Rest 30-60 seconds between rounds.
Score: Weight Used for RDLs
COACHES NOTES
Be sure to step out WIDE for the lunges and sit back into your heel. It's OK - and probably best - if your opposite toes lift up from the ground and rotate up toward the ceiling. Watch the demo video and/or read the written descriptions for the leg pike ups and crossbody toe touches so you know you're doing them correctly! Go as heavy as you can on the staggered stance RDLs without needing to break up the 14 reps more than once.
SINGLE SHOULDER SIDE LUNGE
You will hold a DB or KB on the opposite shoulder of the working leg (whichever leg is stepping out and in). Step out to a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down. Keep your belly squeezed tight and grab the ground with your toes for balance. If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down. Drive through your heel to stand up and step your feet back together. Repeat that on the same leg until you've finished all 7 reps then switch to the other leg.
LEG PIKE UP
Start seated with your legs extended in front of you and your hands planted on the sides of your hips. Sit up tall with a proud chest and point your toes so that your quads engage. Then, gently pressing through your hands, lift your straight legs up as you crunch your torso forward slightly. Raise your feet up maybe 2 feet from the floor then lower back down until your heels are hovering above the floor and go again.
ALT. STAGGERED STANCE RDL
Stand holding a dumbbell in each hand at your sides. Step one foot forward slightly. Keeping both feet flat and a soft bend in both knees, send your hips back as your torso leans forward. Keep your chest proud and belly tight. Only lower the dumbbells so far down to maintain a flat back. If that means you can touch to the ground, great! If not, no biggie! Just get as low as you can before coming back to standing. Step your feet back together then step the opposite forward slightly before completing the next rep. Each rep = 1 toward the 14.
ALT. CROSSBODY TOE TOUCH
Start in the top of a plank position. Raise one knee up towards your belly and reach your foot across your body towards your opposite hand as you rotate your hips. Lift the opposite hand of the working leg to touch your toes then quickly bring your foot back to the plank position. Repeat on the opposite side. Every toe touch is 1 rep.