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

6 Rounds (18 Minutes Total)

40 Sec Double DB Sumo Deadlift
20 Sec Rest
40 Sec Lateral Crossbody Goblet Step Ups
20 Sec Rest
40 Sec Weighted Elbow Plank
20 Sec Rest

Suggested Weight
Men: 35-55# DB(s)/KB(s) | 25-45# Plate
Women: 20-35# DB(s)/KB(s) | 15-25# Plate

Score: Weight Used for Step Ups

COACHES NOTES
Aim to hit 12-16 of the Sumo Deadlifts and 10-14 of the Step Ups! Read the written description and watch the demo video so that you know what we're looking for with these movements!!!

DOUBLE DUMBBELL SUMO DEADLIFT
Assume a wide stance (about a foot wider than your squat stance) with your toes pointed out slightly. Hold a dumbbell in each hand. Send your hips back, keeping your shins vertical and back flat. Don't angle the front heads down. Keep the dumbbells parallel to the floor as you lower. Don't touch the heads down to the floor if it will force your low back out of a neutral position. Drive your knees out like you're trying to keep your knee caps on the outsides of your feet / "flashing" your inner thighs forward. Squeeze your butt hard and imagine you're sliding your feet together to stand.

LATERAL CROSSBODY GOBLET STEP UP
Stand alongside a box (not facing) holding a single dumbbell or kettlebell at your chest. With the leg furthest from the box, step up and across your body. Plant that foot on the box, keeping your toes angled forward as much as you possibly can (you'll be tempted to angle them toward the middle of the box so turn them forward intentionally). Hips should be pointing straight in front of you. Drive through that heel to stand on top of the box. Step down to the other side of the box. Repeat with the other leg.

WEIGHTED ELBOW PLANK
Lie on your belly and slide the plate onto your mid-low back. Then prop yourself up onto your elbows and hold. Make sure to keep your thighs and belly squeezed so your hips don't sag.

KB/DB Deadlift

If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.