BUTTS & GUTS | WEEK 36 | 08/29/2021
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
Part 1
4 Rounds
12 Single Leg Glute Bridges, Right
12 Single Leg Glute Bridges, Left
16 Good Mornings
16 Jumping Lunges
Rest 1 minute between Rounds
Suggested Weight
Men: 55-75#
Women: 35-55#
No Score for this Part!
COACHES NOTES
The minute of rest between rounds is to give time for your heart rate and breathing to slow down after the jumping lunges so that you can focus on controlled quality of movement during the glute bridges and good mornings.
SINGLE LEG GLUTE BRIDGE
Lie on your back with your hands at your sides, knees bent and feet planted. Your heels should be directly beneath your knees and a foot or so away from your bottom. From here, extend one leg out so that it's elevated off the ground. Drive into the heel of the foot that's still planted and squeeze your glutes to lift your hips up. Once you've reached the top, lower back down under control. Keep the other leg elevated until you've completed the 12 on that side. Then switch legs.
GOOD MORNING
Get a bar (or even a dumbbell) in the back rack position. Feet are under the hips and weight is in the heels. Keep the chest up and belly tight. Allow your knees to bend slightly (very slightly) as you hinge at the hips. Continue to lower your torso until you reach 90 degrees - OR - until just before you feel your low back start to change position - whichever comes first. From there, squeeze the butt to stand up.
JUMPING LUNGE
For the first rep - step forward or backward into your lunge stance. Make sure it's far enough that your front knee won't go out over your toes. Gently touch the back knee to the ground. Then from there, jump up as you switch legs (front leg goes back, back leg goes forward). Then lower down again until the back knee lightly touches and repeat the jump + switch. Each lunge counts as 1 rep so you're doing 8 on each leg. If you cannot or are not ready to jump, that's OK! Just do regular alternating lunges.
Part 2
3 Rounds
20 Tuck Throughs
20 Upper Body Twists
20 Opposite Hand to Toes
Score: Total Time to Complete (Stop at 10 Minutes if you're not done yet)
COACHES NOTES
You can hold a shirt, a towel, or even a band for this Part! Rest as needed but keep in mind we don't want this taking longer than 10 minutes.
TUCK THROUGH
With the hands overhead holding a t-shirt - towel or band in BOTH hands outstretched. You will lay flat and basically do a v-up with the upper body and tuck the knees/legs in hard. Bring the towel around the knees and feet so it's now under your legs - reverse it and to back to over head.
UPPER BODY TWISTS
You can leave heels down or for extra challenge lift them up. Keep arms over head and twist almost like an overhead Russian twist. Each twist = 1 rep.
OPPOSITE HAND TO TOES
You will be in that same overhead position, balancing on your bottom with your upper back and legs elevated from the floor. From here, while still holding the shirt/towel/band, bring the right wrist to left toe - then switch. Each toe touch counts - so it's 10 per side. Keep feet lifted off of the ground for the whole thing if you can. If needed you can leave one leg on the ground while other comes up to meet wrist.
Russian Twists
If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)
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.
Single Leg Glute Bridges
This could be a great movement for postpartum mamas looking to rebuild posterior chain strength! However, if you're pregnant and lying on your back is uncomfortable, feel free to sub Hip Thrusts, Good Mornings, or Sumo Stance Romanian Deadlifts.
Alt V-Up
This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.