BUTTS & GUTS | WEEK 44 | 10/24/2021
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
Part 1
Every Minute On the Minute for 15 Minutes
Minute 1: 12 Dumbbell Farmer Lunges, Right
Minute 2: 12 Dumbbell Farmer Lunges, Left
Minute 3: 9 Tempo Dumbbell Squats*
*Tempo is 3 Seconds Down, Explode Up, and Pause Briefly at the Top
Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs
Log Weight Used for Lunges
COACHES NOTES
You can do the lunges forward, reverse, or walking. Whatever you prefer. But you have to use the same weight for both legs! Even if one leg is weaker than the other (which is probable). You're welcome to use a different weight for the squats, though. The tempo will be tough to hold but do your best! And make sure you aren't collapsing in the bottom of the squat! Keep that chest up, belly tight, and knees pushing out.
DUMBBELL FARMER LUNGE
Hold a pair of dumbbells (or kettlebells) at your sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps.
TEMPO 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. Take 3 seconds to lower to the bottom. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Explode up to come to standing. Pause briefly at the top - make sure your butt is squeezed and you are standing fully then start the next rep with the same tempo.
Part 2
5 Rounds
10 Rolling Hip Ups
20 Single Leg Love Taps*
30 Supermans
*Each tap is 1 rep so Right is 1, Left is 2, etc.
Log the time it takes you but DO NOT rush trying to get a better score. This is for quality over speed.
COACHES NOTES
Do your best to control your lowering back to the floor during the rolling hip ups and then "let go" just enough to let the momentum carry you forward into the sit up. On the single leg love taps - make sure you're sitting up tall and keeping the working leg locked out and engaged. For the supermans, think about getting as long as you can rather than only as high as you can! Squeeze those quads so your knees don't bend when you lift up!
ROLLING HIP UPS
For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air to. Try to get your toes as close to the ceiling as possible.
SINGLE LEG LOVE TAPS
Sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up the leg nearest to the weight and bring it up and over to the other side to tap the floor. Then lift the other leg up and over to tap the floor. Both legs should be together again. Each tap is 1 rep so that's 2. Continue until you hit 20.
SUPERMAN
Lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.
Lunges
If you have any pubic symphysis or SI joint pain try 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, goblet squat, glute bridge, or split squats for the lunges.
Rolling Hip Up
If you have a difficult time managing the pressure in your core throughout this movement, shortening the range of motion or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)
Super Man
If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.
Single Leg Love Taps
If you have a hard time managing the strain on your abdominal wall or pelvic floor during this movement, try bending your knees or leaning back slightly. You could also substitute any of the functional progressions, Farmer Carry/March, Weighted Step Ups/Lunges, Waiter Walks, or Heel Taps.