BUTTS & GUTS | WEEK 40 | 09/26/2021
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
6 Rounds
30 Pause Mountain Climbers
Rest 30 Seconds
20 Dumbbell Split Squats (10R/10L)
Rest 30 Seconds
10 Hip Thrusts
Rest 30 Seconds
Suggested Weights
Men: 30-55# DB(s) | 95-135# Bar
Women: 15-35# DBs | 65-95# Bar
Log: Weight Used for Split Squats
COACHES NOTES
You can expect this workout to take 25-30 minutes. Maybe a little quicker. Those pause mountain climbers are no joke. Drop down and rest if you feel you're losing a good position or are unable to keep your toes from touching down at the top. For the split squats, both feet should be at the same level (not rear-elevated). Do all 10 on one leg and then switch to the other. Do your best not to set the weights down until all 20 are done. Focus on squeezing the butt of the forward leg. If you have a bar and can go with a heavier weight for the hip thrusts, go for it. If not - a dumbbell across your lap will do just fine!
PAUSE MOUNTAIN CLIMBER
Begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Do not touch your toe to the ground and hold there for a full stop. Then, quickly jump your front foot back as you jump your back foot forward.
If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.
DUMBBELL SPLIT SQUAT
Start with a dumbbell in each hand at your sides. Or you can go barbell in the back rack. Step your feet out into your lunge stance. Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you "squat". Keep the chest up and belly tight. Do all 10 on one side then switch feet without dropping the dumbbells (or barbell).
HIP THRUST
Using a bench or box/stack of plates you will sit in front and place the dumbbell or bar on the hips. You will have the shoulders against the box/bench. This can be uncomfortable so feel free to lay a mat or a towel in your lap between you and the DB/bar. The heels should be down and knees bent in front of you. From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground under control.
Mountain Climbers
If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps
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.
Side Plank Hip Drops
Side planks can be a really great tool for core strengthening during pregnancy and postpartum but if you notice that you're bearing down, holding your breathing, coning/doming, or feel unstable with this movement, feel free to modify to Side Plank Hold, any variation of Functional Progression 2, DB Windmills, Paloff Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.
Curtsy Squats
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You could always do a lateral lunge, lateral step up, single leg glute bridge, or single leg box squat for more support. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to shorten the range of motion or hold on to something for extra assistance and support.