BUTTS & GUTS | WEEK 43 | 10/17/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
15 Weighted Step Ups, R
15 Weighted Step Ups, L
1 Min Elbow Plank
30 Sec Single Leg Glute Bridge Hold, R
30 Sec Single Leg Glute Bridge Hold, L
Rest As Needed Between Movements/Rounds
Suggestions
Men: 40-55# DBs | Step Height: 20-24"
Women: 25-35# DBs | Step Height: 16-20"
Log Weight Used
COACHES NOTES
Choose a weight for the step ups that allows you to do at least 8 reps at a time with a controlled lower. Because you aren't alternating legs each rep, go ahead and keep the working leg planted on the step/box for the entire set. You don't necessarily need to do these unbroken - your grip may need a break before your legs do. For the plank and holds, you can accumulate those times. Just don't move onto the next until you've hit the time target for that hold.
WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
ELBOW PLANK
Lie on your belly with your legs together, propped up on your forearms so that your elbows are directly under your shoulders. Press the pads of your toes into the floor as you press into the elbows. Squeeze your belly, butt, and thighs so that your body is rigid and in a straight line. Hold here.
SINGLE LEG GLUTE BRIDGE HOLD
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, hold there. Once you've hit the time target, lower back down under control.
Weighted Step Ups/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
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.
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.