BUTTS & GUTS | WEEK 22 | 05/23/2021
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 3 Minutes x 30 Minutes (5 Rounds of both A & B)
A (Min 0-3)
8 Tempo RDLs @ 40X1
16 Deficit Alt. DB Reverse Lunges
30-Sec Bottom Squat Hold
B (Min 3-6)
Accumulate 60-sec L-Sit
Suggested Weight
Men: 40-55# DBs
Women: 25-35# DBs
Score: Weight Used
COACHES NOTES
The way this one works is you'll complete the RDLs, reverse lunges, and squat hold in the first three minutes (0:00-3:00). Rest any time that you have remaining in those three minutes. Then from 3:00-6:00, you'll accumulate 60 seconds in an L-sit. Rest any time remaining until 6:00. Then you'll go back to the RDLs, lunges, and hold from 6:00-9:00. Continue alternating in that pattern until 30 minutes are up.
The tempo for the RDLs is 4 counts down, explode up, 1 count hold at the top. The hold at the bottom of the squat should be active - not relaxed. You can do the L-sit from between parallettes, plates, boxes, or even from a hang.
ROMANIAN DEADLIFT (RDL)
Star standing with the bar hanging in your arms. Hands just outside the legs. The feet are under the hips. Heels are down. Reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will keep your knees back and "stiff." When the bar reaches mid-shin - before the plates touch the floor - drive the heels into the ground and lift the chest to stand. Squeeze the butt. Don't lean back.
DEFICIT REVERSE LUNGE
Start standing with both feet on a 3-4" plate or other stable, elevated surface. Hold a dumbbell in each hand at your sides. Step back with one foot. Take a far enough step that the forward shin remains vertical as you lower the back knee to touch the ground gently. You will be travelling a further distance because of the deficit created by the forward foot. Once the knee touches, drive through the heel of the front foot and the toes of the back foot to stand and bring the back foot on top of the plate. That's 1 rep. Alternate legs every rep.
If you're struggling to do these at a deficit, you can hold one weight at your chest in the goblet position, go unweighted, or do regular reverse lunges.
BOTTOM SQUAT HOLD
Lower to the bottom of the squat. Keep your heels down, knees out, chest lifted, and back arched. It helps if you imagine you're screwing your feet into the floor as you pull your shoulders back. If you absolutely need to you can press your palms together in front of your chest and drive your knees out with your elbows. Or stand near a doorframe or rig post to assist you in staing active.
L-SIT
Place your hands on two objects equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes, etc), squeeze your legs together and extend them out in front of you. Continue pressing your shoulders away from your ears as you hold your legs out.
You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang (same idea just while hanging from a bar)!
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.
Lunge
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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.