BUTTS AND GUTS | WEEK 38 | 09/12/2021
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
4 Rounds (24 Minutes Total)
Each Round is on a 6-Min Clock
Min 0-2: 18 Tempo DB Squats (Read Coaches Notes for Tempo)
Min 2-4: 24 Box Hamstring Curls
Min 4-6: 36 Up-Down Planks
Suggested Weights
Men: 40-55# DB/KBs
Women: 25-35# DB/KBs
Log: Weight Used for the DB Squats
COACHES NOTES
So within each 2-minute window, you'll get the work done and then rest any time remaining in the 2 minutes. After you've completed the section of up-down planks, you'll start back over with the squats. Continue following that pattern until you've done each movement 4 times.
The tempo for the dumbbell squats is 3 seconds down, no pause at the bottom, stand up fast, and pause for 1 second at the top before starting the next rep.
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. Control the descent over 3 seconds. 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 and pause for a second before lowering down for the next rep.
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.
UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.
Box Hamstring Curls
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
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.