BUTTS & GUTS | WEEK 29 | 07/11/2021
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 for 18 Minutes
18 Bulgarian Split Squats, 9R/9L
18 Box Hamstring Curls
18 Weighted Sit Ups
Suggested Weight
Men: 30-40# DB(s)/Plate
Women: 15-25# DB(s)/Plate
Score: Weight Used
COACHES NOTES
This one is sure to light up your backside! For the split squats - make sure you are taking a far enough step forward that your front knee DOES NOT track out beyond your toes! It may be worth finding the right stance without weight during your warm up and marking where your heel should be so that you know exactly where to set up each time. Try to keep the weight at your chest during the sit ups so that you lose all momentum. If you NEED a little boost, bring the weight over head as you lie back then swing it forward to help you up.
BULGARIAN SPLIT SQUAT
Hold a pair of dumbbells at your sides. Place the top of one foot shoelace-down on the bench behind you so the sole of your foot is facing up. Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes. Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout. Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground. Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.
BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.
WEIGHTED SIT UP
You'll start seated with your knees bent, holding the weight at your chest. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then squeeze your belly and reach your shoulders forward to come all of the way up until your shoulders are in front of your hips. If you need to lower the weight or bring the weight overhead for momentum to sit forward, that's OK!
Split Squats
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, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!).
If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or try a split stance Romanian Deadlift.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)