BUTTS & GUTS | WEEK 22 | 05/24/2020
Butts -
10 Min AMRAP
Get as far as you can:
2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
(one right, one left)
4 Single Leg Deadlifts
(alternating legs)
4 Step Ups
(alternating legs)
....
Keep adding 2 reps every time.
For single leg deadlifts keep the back flat and heels down. Brace the belly and allow the torso to come forward with only a slight bend of the knee.
You will hold one KB or DB for the Single Leg DL
For the Step Ups you will also hold weight. Step up roughly 15-24" depending on your height.
Drive off of the heel that is stepping up and make sure your WHOLE foot is on the box (or bench or whatever you are using). Do not allow your knee to collapse inward.
Alternate feet with each rep.
Guts -
In 4 Min get as far as you can:
1 V-Up
1 Super Man
2 V-Up
2 Super Man
3 V-Up
3 Super Man
....keep adding
Rest 4 Min
Repeat
(Start back over at 1-1)
For V Ups, lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
These are very challenging. You can also do tuck ups where you bend your knees on the way up, tuck your knees into your chest and swing your arms from overhead to along side your body. Lying leg raises or knee raises are also great options.
The superman is the opposite of hollow body. Lie face down with arms overhead, legs straight and squeezed together.
Squeeze your butt and your belly and raise your chest and thighs as high up off the ground as you can. Then, lower back to the floor. Make sure you are raising and lowering with control.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.
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
V-UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
SUPERMAN - 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.