BUTTS & GUTTS | WEEK 21 | 05/16/2021
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
GYMNASTICS LOWER BODY WARM UP
WORKOUT
Every 5 Minutes x 25 Minutes (5 Rounds)
10 Cossack Squats, R
10 Cossack Squats, L
15 Weighted Sit Ups
15 DB Squats
20 Supermans
20 No-Touch 2-Count Mountain Climbers
Suggested Weight Range
Men: 40-50# DB(s)
Women: 25-35# DB(s)
Extra Challenge: Hold single weight at chest for Cossack Squats
Score: Weight Used for DB Squats
COACHES NOTES
Take your time with the Cossack Squats. Focus on keeping your weight in your heels as you shift your hips back but don't be afraid to allow some to shit into your mid-foot as you descend. What we don't want is for the heel of the squatting foot to lift up. These are unweighted but if you want to add an extra challenge to those, you can hold a dumbbell or kettlebell at your chest in the goblet position. Keep the weight at the chest for the sit ups if you can. If you need a little momentum, you can bring it overhead. Be sure to read the written description and/or watch the demo video for the mountain climbers since they're performed a little differently today!
COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep the knee tracking in line with the toes as you lower down until your butt is below the knee. Drive your whole foot into the ground and lead with the chest back up to your starting position.
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. Hold the weight at your chest as you lie onto your back then squeeze hard through your belly to sit forward and up. Of course - lower the weight if necessary to keep moving.
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
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.
NO-TOUCH 2-COUNT MOUNTAIN CLIMBERS
Begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Do not touch your toe to the ground and hold there for a 1-2 count. Then, quickly jump your front foot back as you jump your back foot forward.
If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.
Superman
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.
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!
Mountain Climbers
If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps