BUTTS & GUTS | WEEK 41 | 10/03/2021
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 Minute on the Minute for 27 Minutes (9 Total Rounds)
Min 1: 6-8 Alternating Goblet Curtsy Lunges*
Min 2: 20 Second L-Sit
Min 3: 8-10 Standing Weighted Side Bends, each side
*1 Rep = 1 Curtsy Squat + 1 Side Lunge
Suggested Weight
Men: 40-55# DB/KB
Women: 20-35# DB/KB
Log: Weight Used for Curtsy Lunges
COACHES NOTES
For each curtsy lunge rep, the foot that you step back with during the curtsy squat is the foot you'll step out with for the side lunge. Take your time. Stand fully out of the curtsy squat before transitioning into the side lunge. If getting 8 reps in is cutting it too close to the minute, simply drop 2 reps.
The L-Sit time can (and likely will) be accumulated. You can support yourself between parallettes, boxes, stacks of plates, chairs - anything that'll raise you up off the floor. OR you could even do these seated on the floor - just lift your legs 6-8" off the floor while keeping your knees locked out (trust us - this is effective!)
For the side bends, make sure to stay proud through the chest and shoulders - don't slouch as you bend to the side. The range of motion should be super small. Don't try to lower the weight down super low. Imagine you're bringing your ribs to your hip bones as you stand up from the bend.
GOBLET CURTSY LUNGE
Stand tall with a weight in both hands at your chest. With one foot, take a small step back and across your body. Plant your toes and lower into a lunge until your stepping knee touches the ground gently then drive through both feet to come back to standing. With the same foot you stepped back with, you'll step out wide and send your butt back and down into a "lunge" on that leg. Once your hip is at or just above your knee, drive through your heel to come back to standing and step together. Repeat that same sequence on the other leg. These are alternating so 8 reps is 4 on each side and 6 is 3 on each.
L-SIT
Set up parallettes, stacks of plates, boxes, or chairs just outside of hip-width apart. Stand inside of your supports and place your hands onto them. Pressing into the supports to create space between your shoulders and ears, lift your feet from the ground and reach your legs out in front of you. Ideally, you'll lock your knees out, squeezing your quads tight and pointing your toes. You can bend at the knees and/or tuck them closer to your belly to make this more accessible.
STANDING WEIGHTED SIDE BEND
Stand tall with a weight in one hand, hanging at your side. Without slouching or rotating, "bend" into the side holding the weight. The weight should travel a couple of inches down the side of your leg but NOT FAR! Squeeze the obliques on the opposite side to stand. Complete all reps on one side before switching to the other.
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.
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)