BUTTS & GUTS | WEEK 19 | 05/02/2021
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
Every 2 Minutes x 24 Minutes (6 Rounds of both A & B)
A (Min 0-2):
12 Single DB Back Rack Good Mornings
12 Single DB Back Rack Step Ups w/ Slow Lower
B (Min 2-4):
9 - 1/4 Get Ups w/ 2-sec Pause at Top, R
9 - 1/4 Get Ups w/ 2-sec Pause at Top, L
Score: Weight Used for Good Mornings/Step Ups
COACHES NOTES
So the way this one works is you'll complete the good mornings and the step ups within the same 2-minute window. Rest any time that you have remaining after completing the 12 and 12. Then, when the clock hits 2:00, you'll do the 1/4 get ups. Rest any time you have left until 4:00. Then alternate back and forth in that same pattern until 24:00.
There should be plenty of time to get this work done so we want you guys to really take your time to move well and with control.
If for some reason the single DB back rack is unsafe or too uncomfortable, you can swap the good mornings for stiff leg deadlifts and change to a goblet hold for the step ups!
SINGLE DB BACK RACK GOOD MORNING
You will start with the dumbbell resting on your back (one head on either side of your neck) and your feet hip-width apart. Hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.
SINGLE DB BACK RACK STEP UP W/ SLOW LOWER
You will start with the dumbbell resting on your back (one head on either side of your neck) and facing your box or step. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Then, on the same leg that you stepped up with, lower yourself back down under slow control. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up. Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
1/4 Get Ups
If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Palloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
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
Good Mornings
This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.