WARM UP
WORKOUT
This workout is the first session from the new "Butts & Guts Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This program includes 12 fun lower body and core workouts focused on increasing muscle and developing a stronger, more stable core. Each session is written to be completed in 30 minutes (not including a warm up!)
These workouts do NOT need to be done in order so you can pick and choose whatever you like and want to knock out! Or go through 1 to 12!
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
Part 1
EMOM x 24 minutes
(Every Minute on the Minute for 24 Min)
Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left
- REST 2 MINUTES BEFORE PART 2 -
Suggested Loading:
Men: 35-50# KB/DB
Women: 20-35# KB/DB
Log Weight Used
Choose a weight that allows you to get the Lunge Doubles done in 40 seconds or less the entire time! Be sure to stand fully every time you bring your feet together - don't shorten the rep by staying bent at the hips or knees.
During the Elbow Plank Rotations, resist rotating your hips a ton when reaching your arm forward so that your obliques can work to keep your spine neutral. Move slow and with control.
GOBLET LUNGE DOUBLES
You will hold a single KB or DB at the chest/shoulders. To complete one rep, you'll do a forward stepping lunge and then a reverse stepping lunge with the SAME leg. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight. If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
SIDE ELBOW PLANK ROTATIONS
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Bend the arm furthest from the ground to 90 degrees. Squeeze your shoulder blades together while reaching your elbow back slightly, then - without rotating your hips a ton - reach forward and under your torso. Then rotate back to neutral and repeat.
You can also just hold a side elbow plank without the rotations if you're having trouble staying balanced.
Part 2
AMRAP 4 Min
(As Many Rounds and Reps as Possible in 4 Min)
15 KB/DB Sumo Deadlifts
30-sec Up Down Planks
Suggested Loading:
Men: 45-70# KB/DB
Women: 35-50# KB/DB
Log Total # of Completed Rounds + Any Additional Reps
Goal: 3-5 Rounds
If you go with the two dumbbells on these - the total weight should add up to the suggested weight - not each dumbbell should weigh the suggested weight (same idea if you happen to go with two KBs)!
Avoid piking or sagging at the hips during the Up Down Planks. Keep your thighs, butt, and belly squeezed tight! Your shoulders are likely going to burn on the Up Down Planks. Do your best to dig deep and work through it the entire 30 seconds. If it's too much, consider doing just a static plank hold on your elbows or hands!
KB/DB SUMO DEADLIFTS
Make sure your feet are wider than your squat stance and toes slightly turned out. The KB / DB(s) will start on the floor beneath you. Send your hips back, keeping your chest proud and your back flat. Focus on driving the knees out and back as you hinge forward. Drive through the heels to stand with the KB / DB(s) and squeeze the butt at the top of each rep!
UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.
MAMA MODIFICATIONS
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!
Alternating Lateral Crossbody Step Ups
If you are working on managing pelvic pain or SPD, try to focus on keeping your pelvis neutral and your hips level and adjusting your breathing strategy as you step up or down. If you need to customize further, you can shorten the height of your step, lower the total reps, or simply use a regular lateral step up. Some other options to customize are Single Leg Glute Bridge, Split Stance RDL, and Box Squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Seated Leg Lifts
If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body as you lift your legs off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, bending the knees, or only lifting one leg at a time. Some other options for customizing are Functional Progression 1 or Dead Bugs, Bear Crawl, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Squirm Crunches
If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body as you lift your head and shoulders off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps or simply holding the crunch position without the side bend. Some other options for customizing are Functional Progression 1 or Dead Bugs, Functional Progression 2, or DB Windmills. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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
Every 5 Minutes for 25 Minutes (5 Rounds Total)
20 Alternating Single Leg Deadlifts
20 In & Out Pikes
30 Jumping Squats
30 Flutter Kicks
Suggested Weight
Men: 40-55# DBs
Women: 25-35# DBs
Log Weight Used for Deadlifts
COACHES NOTES
If you're not getting at least 30-45 seconds of rest, drop the reps to 16/16/24/24 - or whatever allows you get the round done in 4:15-4:30 or quicker.
During the deadlifts, imagine you're "grabbing" the ground with the planted foot and make sure that you're keeping the dumbbells as close to your legs as possible - the further they travel out ahead of you, the more likely you'll lose your balance. For the in & out pikes, you can set up dumbbells, kettlebells, or anything really to pike your leg around. Each time you perform an in & out on one leg is 1 rep so it's 10 reps on each leg. Make sure your upper back is lifted off the ground during the flutter kicks!
SINGLE LEG DEADLIFT
Hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to. Remember 20 reps = 10 on each leg.
IN & OUT PIKES
Sit up tall on the ground with your legs together and a dumbbell on either side of your feet - stacked upright on one head. You can also use kettlebells, cans of soup, dog toys, you get the idea... Raise and tuck your right leg into your belly then extend it on the outside of the right object. Tuck it again and come back to the center. That's one rep. Then do that with the left leg. That's two reps, etc.
JUMPING SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom then drive hard and fast through the heels to jump up!
FLUTTER KICKS
Lie on your back with your legs long and together. You can place your hands under your butt or to the side. Lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout. Alternate "scissor" kicking your legs while keeping your quads and calves engaged. The kicks should be small and quick - maybe 12-18" off the floor. Each kick is 1 rep.
MAMA MODIFICATIONS
Jumping Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Some other options for customizing are Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock . Please visit the Mama Modifications Movement Library for more options and demonstrations.
In & Out Pikes
If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, bending the knees, only moving one leg at a time, or moving over an imaginary line. Some other options for customizing are Heel Taps, Bear Crawl, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Flutter Kicks
If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body in the hollow body position. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, elevating the legs, or bending the knees. Some other options for customizing are Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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
GYMNASTICS LOWER BODY WARM UP
WORKOUT
Every 2 Minutes for 28 Minutes
Min 0-2:
8 Bulgarian Split Squat, Right
8 Bulgarian Split Squat, Left
Min 2-4:
16 Hollow Rocks
16 Elbow Plank Hip Twists
Suggested Weight
Men: 35-50# DBs/KBs
Women: 20-35# DBs/KBs
Log Weight Used
COACHES NOTES
So you'll do 8 split squats on both legs from 0:00-2:00. Rest any time remaining in the window. Then from 2:00-4:00, you'll complete the hollow rocks and hip twists. Rest any time remaining until 4:00. Then repeat that pattern until 28 minutes are up! You'll end up doing each section 7 times.
Choose a weight for the split squats that allows you to get 8 reps done without setting the weights down. For the hollow rocks, if you can't feel your low back pressing into the floor the entire time, consider lowering your arms to your sides or tucking one or both knees into your belly. Be careful not to let your hips sag during the plank twists! You do not need to touch your hip to the floor - just twist as far as you can to still be able to get back up to the center.
BULGARIAN SPLIT SQUAT
Hold a dumbbell or kettlebell in each hand. Place the top of one foot shoelace-down on the bench behind you so the sole of your foot is facing up. Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes. Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout. Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground. Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.
HOLLOW ROCKS
Start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.
ELBOW PLANK HIP TWIST
Start in an elbow/forearm plank. Make sure your thighs, butt, and belly are squeezed tight. Press your elbows into the floor so that your shoulder blades spread out a bit. Keeping your belly tight and shoulders active, rotate your hips to the right as if you were trying to touch them to the floor. Then when you feel you can't go any further, rotate back through center. That's one rep. Repeat on the other side.
MAMA MODIFICATIONS
Hollow Rocks/Hold
If you notice coning or doming in the Hollow Body position you can try elevating the legs 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)
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.
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.
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.
MAMA MODIFICATIONS
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.
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.
MAMA MODIFICATIONS
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.
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
SQUAT WARM UP
WORKOUT
Part 1
Every Minute on the Minute for 6 Minutes
8 - 1 1/2 Dumbbell Squat
Rest 2 minutes before Part 2
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Log Weight Used
COACHES NOTES
The 1 1/2 rep dumbbell squat is just like a regular DB squat except once you hit the bottom of the squat, you'll only stand up halfway, then descend down into the bottom of the squat AGAIN, before coming all the way up to standing. So completing one and one-half of a rep. Choose a weight that allows you to get those 8 reps done in 40 seconds or less so you get 20 seconds of rest between sets.
1 1/2 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. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels to stand halfway up then lower back down into the bottom of the squat. After you've hit the bottom for the SECOND time, stand all the way up to complete the rep.
Part 2
Every Minute on the Minute for 6 Minutes
8 Tempo Dumbbell Romanian Deadlift*
*Read Coaches Notes for Tempo
Rest 2 minutes before Part 3
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Log Weight Used
COACHES NOTES
For these, you'll lower down for 3 seconds, then explode back up to standing, pause briefly before starting the next rep. Unless your hamstring mobility is crazy good, you should not be touching the dumbbells to the floor for these deadlifts. Choose a weight that allows you to do all 8 reps unbroken (remember grip may become a factor!)
DUMBBELL ROMANIAN DEADLIFT
This movement starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift. Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips. Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push your butt back. Keeping the dumbbells outside your legs, press them back as you hinge forward. They should travel in a straight line down. Once the dumbbells go below the knees, push your feet down into the floor and stand back up. You won't bring the dumbbells all the way to the floor.
Part 3
6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Minutes)
12 Plate/DB Russian Twists
16 Plate/DB Crunch Reaches
Suggested Weight
Men: 35-45#
Women: 15-25#
Log Total Rounds + Reps
COACHES NOTES
If you're looking for an added challenge on the twists, try keeping your feet elevated off the floor. The crunch reaches are kind of like reverse supine toe touches. You'll start lying on your back with your legs up in the air, holding a plate or DB over your chest. Then you'll crunch up and reach to touch the plate or DB to your toes before relaxing back to the ground. That's it! It's OK if you end up needing to break those 16 reps up into sets of 6-10 reps. They'll burn!
RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep. Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.
CRUNCH REACH
Start lying on your back with your legs locked out and reaching up to the sky. Hold a plate or dumbbell over your chest with your elbows locked out. Lift your upper back off the floor and reach to touch the weight to your toes then relax back to the floor. That's one rep.
MAMA MODIFICATIONS
Russian Twists
If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)
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.
MAMA MODIFICATIONS
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)
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.
MAMA MODIFICATIONS
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.
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 2 Minutes for 10 Minutes
10 Single Leg Dumbbell Deadlifts, Right
10 Single Leg Dumbbell Deadlifts, Left
Rest 1-2 Minutes before Part 2
Suggested Weights
Men: 35-55# DBs/KBs
Women: 20-35# DBs/KBs
Log Weight Used
COACHES NOTES
So when the clock starts, you'll perform 10 single leg deadlifts on your right leg and then 10 single leg deadlifts on your left leg. Rest any time remaining in the 2-minute window. When 2:00 hits, do another set of 10 and 10. Continue that pattern until 10 minutes are up.
Make sure that you are keeping your shoulders and upper back ACTIVE during the deadlifts. If the weights start to drift forward because you're allowing them to, you're more likely to be knocked off balance or fall into a poor posture.
SINGLE LEG DUMBBELL DEADLIFT
Hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.
Part 2
Every 2 Minutes for 10 Minutes
15 Side Elbow Plank Leg Lifts, Right
15 Side Elbow Plank Leg Lifts, Left
Customize with:
20 Sec Side Elbow Plank + 15 Side Lying Leg Lifts, R
20 Sec Side Elbow Plank + 15 Side Lying Leg Lifts, L
No score for this one! Just get the work done within each 2-minute window!
COACHES NOTES
Just like with the single leg deadlifts, you'll complete 15 reps on BOTH sides within the 2 minutes and then rest any time remaining.
You ARE NOT expected to do the side plank leg lifts without support! Touch your free hand to the floor in front of you or do them in front of a wall or something so you have something to help you balance.
As listed - you can customize this one by breaking up the side elbow plank and the leg lifts. Hold for 20 seconds on your right side, drop your hips/legs down and knock out 15 leg lifts. Then switch and do the same on the other side.
SIDE ELBOW PLANK LEG LIFT
Start lying on one side with your torso propped up with your elbow. Your legs should be straight and stacked one above the other. From here, lift the top leg up to 45-degree without letting your upper hip rotate back - that way your outer butt muscles are doing the work! Keep your hips squared straight ahead even if that means you can't lift your leg as high! From there, lower your leg back down to start the next rep.
MAMA MODIFICATIONS
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.
Side Plank Leg Lifts
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, Pallof Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.
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 (24 Minutes Total)
Each Round is on a 6-Min Clock
Min 0-2: 18 Tempo DB Squats (Read Coaches Notes for Tempo)
Min 2-4: 24 Box Hamstring Curls
Min 4-6: 36 Up-Down Planks
Suggested Weights
Men: 40-55# DB/KBs
Women: 25-35# DB/KBs
Log: Weight Used for the DB Squats
COACHES NOTES
So within each 2-minute window, you'll get the work done and then rest any time remaining in the 2 minutes. After you've completed the section of up-down planks, you'll start back over with the squats. Continue following that pattern until you've done each movement 4 times.
The tempo for the dumbbell squats is 3 seconds down, no pause at the bottom, stand up fast, and pause for 1 second at the top before starting the next rep.
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. Control the descent over 3 seconds. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top and pause for a second before lowering down for the next rep.
BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.
UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.
MAMA MODIFICATIONS
Box Hamstring Curls
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
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.
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 16 Minutes
Min 1: 12-15 Weighted Step Ups, Right
Min 2: 12-15 Weighted Step Ups, Left
Min 3: 20 Eye Level KB/DB Swings
Min 4: Rest
Suggested Weights
Men: 40-55# DB/KB(s)
Women: 25-35# DB/KB(s)
Log Weight Used for Step Ups
COACHES NOTES
Choose a weight for the step ups that will allow you to lower with some control. You should use the same weight for both legs - even if one is stronger than the other - so your weaker side will determine that. Make sure you're also doing the same number of reps on both sides and getting 10 seconds or so of rest. The swings should be pretty heavy! It's OK if you need to break once if you feel your chest starting to fall or your grip slipping.
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Because you are staying on the same leg, you can keep that foot planted on the box/step until the set is done.
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
Part 2
8 Alternating Rounds of 20 Sec ON / 10 Sec OFF
A: Alternating Supermans
B: Alternating V-Ups
No score for this one! Just dig deep to move for the entire 20 seconds each round!
COACHES NOTES
So Round 1 is 20 seconds of as many alternating supermans as you can get. Then rest 10 seconds. Round 2 is 20 seconds of as many alternating V-Ups as you can get. Then rest 10 seconds. Continue alternating until you've completed 8 rounds (4 of each movement).
ALTERNATING SUPERMANS
Lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your right arm and left leg 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. Then lift your left arm and right leg from the floor. Continue alternating sides each rep.
ALTERNATING 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 one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side.
MAMA MODIFICATIONS
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
DB 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
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.
Alt V-Up
This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.
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
4 Rounds
12 Single Leg Glute Bridges, Right
12 Single Leg Glute Bridges, Left
16 Good Mornings
16 Jumping Lunges
Rest 1 minute between Rounds
Suggested Weight
Men: 55-75#
Women: 35-55#
No Score for this Part!
COACHES NOTES
The minute of rest between rounds is to give time for your heart rate and breathing to slow down after the jumping lunges so that you can focus on controlled quality of movement during the glute bridges and good mornings.
SINGLE LEG GLUTE BRIDGE
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, lower back down under control. Keep the other leg elevated until you've completed the 12 on that side. Then switch legs.
GOOD MORNING
Get a bar (or even a dumbbell) in the back rack position. Feet are under the hips and weight is in the heels. Keep the chest up and belly tight. Allow your knees to bend slightly (very slightly) as you hinge at the hips. Continue to lower your torso until you reach 90 degrees - OR - until just before you feel your low back start to change position - whichever comes first. From there, squeeze the butt to stand up.
JUMPING LUNGE
For the first rep - step forward or backward into your lunge stance. Make sure it's far enough that your front knee won't go out over your toes. Gently touch the back knee to the ground. Then from there, jump up as you switch legs (front leg goes back, back leg goes forward). Then lower down again until the back knee lightly touches and repeat the jump + switch. Each lunge counts as 1 rep so you're doing 8 on each leg. If you cannot or are not ready to jump, that's OK! Just do regular alternating lunges.
Part 2
3 Rounds
20 Tuck Throughs
20 Upper Body Twists
20 Opposite Hand to Toes
Score: Total Time to Complete (Stop at 10 Minutes if you're not done yet)
COACHES NOTES
You can hold a shirt, a towel, or even a band for this Part! Rest as needed but keep in mind we don't want this taking longer than 10 minutes.
TUCK THROUGH
With the hands overhead holding a t-shirt - towel or band in BOTH hands outstretched. You will lay flat and basically do a v-up with the upper body and tuck the knees/legs in hard. Bring the towel around the knees and feet so it's now under your legs - reverse it and to back to over head.
UPPER BODY TWISTS
You can leave heels down or for extra challenge lift them up. Keep arms over head and twist almost like an overhead Russian twist. Each twist = 1 rep.
OPPOSITE HAND TO TOES
You will be in that same overhead position, balancing on your bottom with your upper back and legs elevated from the floor. From here, while still holding the shirt/towel/band, bring the right wrist to left toe - then switch. Each toe touch counts - so it's 10 per side. Keep feet lifted off of the ground for the whole thing if you can. If needed you can leave one leg on the ground while other comes up to meet wrist.
MAMA MODIFICATIONS
Russian Twists
If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)
Lunge
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 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 or goblet squat for the lunges.
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.
Alt V-Up
This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.
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 (18 Minutes Total)
30 Sec DB/KB Death March
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Right
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Left
15 Sec Rest
30 Sec Hollow Rock
15 Sec Rest
Suggested Weight:
Men: 40-55# DB/KB(s)
Women: 25-35# DB/KB(s)
Score: Weight Used for the Death March
COACHES NOTES
The Death March is not quite as scary as it sounds. It's basically just walking staggered stance deadlifts. If you have the space for it, simply march forward for 15 seconds then turn around and march back for 15 seconds. Choose a weight for the split squats that allows you to get 7-10 reps within each 30 second window. Remember that you can always customize the hollow rocks by lowering your arms to your sides or bending one or both knees into your belly!
DB/KB DEATH MARCH
This movement is basically a walking staggered stance deadlift. When you step forward, stagger your stance by just about a foot or so. Your stance should be much shorter than a split squat. Stay as light as you can on the ball of the back foot so that all the work is performed by the front leg. Make sure you keep tension in the front leg in the bottom position and keep a micro-bend in the front knee at the top so you are always under tension. Remember that the belly stays tight and back remains flat at all times.
GOBLET BULGARIAN SPLIT SQUAT
Hold a dumbbell or kettlebell at your chest. If it feels better for balance, you can also hold a pair of lighter dumbbells at your sides. Place the top of one foot shoelace-down on the bench behind you so the sole of your foot is facing up. Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes. Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout. Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground. Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.
HOLLOW ROCK
Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.
This may become super challenging so bend one or both knees if you need to.
MAMA MODIFICATIONS
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.
Hollow Rocks/Hold
If you notice coning or doming in the Hollow Body position you can try elevating the legs 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)
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 2 Minutes for 20 Minutes
Min 0-2:
10 Tempo DB Squats (Tempo = 30X1)
14 SLOW Russian Twists
Min 2-4:
10 Alternating Side Goblet Lunges
14 Bear Hold + Pull Across
Score: Weight Used for the DB Squats
COACHES NOTES
The way this one works is you'll have from 0:00-2:00 to complete the 10 squats and 14 twists. Rest with any time remaining in the 2-minute window. Then, from 2:00-4:00, you'll complete the 10 side lunges and 14 pull across reps. Rest any time remaining then switch back to squats and twists at 4:00, so on and so forth.
The tempo for the dumbbell squats is 3 seconds down, no pause at bottom, explode up, 1 second pause at the top. So 10 reps should take 40 seconds. There's no specific tempo for the Russian Twists - just do them slow and controlled.
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. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.
GOBLET SIDE LUNGE
Start standing with a DB at your chest. Step out wide with your left foot (usually the wider the better). Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep the knee tracking in line with the toes as you lower down until your butt is at the knee. Drive your whole foot into the ground and lead with the chest, bringing your feet back together as you stand. Switch legs each rep.
BEAR HOLD + DB PULL ACROSS
Set up on your hands and knees. Have a dumbbell outside of and lower than your right hand. Lift your knees off the ground just enough so that they hover and hold. From this position, reach across with your left hand to grab the dumbbell. Pull it across your body to outside of where your left hand started. Set it down, plant your left hand, then reach across with your right hand to start the next rep. Each pull is 1 rep.
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 4 Minutes for 20 Minutes
8 Farmer Carry Step Up w/ 3-Sec Lower, Right
8 Farmer Carry Step Up w/ 3-Sec Lower, Left
16 DB Squats
30 Sec Side Plank Hip Drop, Right
30 Sec Side Plank Hip Drop, Left
Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs
Score: Weight Used for Step Ups
COACHES NOTES
You should be getting at least 30 seconds of rest. If not, customize one or more of the movements for the remaining rounds so that you're able to move through the work a little faster.
Choose a weight for the step ups that allows for a 3-sec lower! If you can't lower that slow - go lighter. If you need to go unweighted, do that! Also - if you find that one leg is stronger than the other - don't use a different weight for it. The weaker leg should determine the weight you use on both. You can use a different weight for the squats! Shoot to knock out 10-16 hip drops per side per round.
FARMER CARRY STEP UP W/ 3-SEC LOWER
Stand at your box/step with a dumbbell in each hand at your sides. 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. Then lower with control, taking a full 3 seconds before your back foot touches the ground. Make sure you choose a weight and a height that you are comfortable stepping up AND down with control!
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.
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. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
SIDE PLANK HIP DROP
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Once at the top of the plank, lower your hip down slow and controlled until it touches the floor then explode back up to the top of the plank. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Be sure that your top hip does not rotate too far forward. If you are having trouble touching the floor while keeping your hips stacked, just shorten the distance you drop your hip or do a static side plank hold.
MAMA MODIFICATIONS
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.
DB 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
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
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
EMOM x 15 Minutes
(Every Minute on the Minute for 15 Minutes)
Min 1: 8 Tempo DB Deadlifts (Tempo = 40X1)
Min 2: 10 Goblet Cossack Squats, Right
Min 3: 10 Goblet Cossack Squats, Left
Suggested Weight
Men: 40-55# DB(s)/KB(s)
Women: 25-35# DB(s)/KB(s)
Score: Weight Used for Cossack Squat
- Rest 2 minutes before Part 2 -
COACHES NOTES
The tempo for the deadlifts is 4 seconds down - no pause at the bottom - eXplode up - hold for 1 second at the top. Each rep is 5 seconds so you can expect these to take 40 seconds of the minute. That's a lot of time under tension so consider both your grip and your shoulder stamina - since just holding the dumbbells in line with your legs will get tough on the shoulders and upper back. The cossack squats should be taking 30-40 seconds so lower the weight or reduce the reps if it's taking much longer than that.
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep the knee tracking in line with the toes as you lower down until your butt is below the knee. Drive your whole foot into the ground and lead with the chest back up to your starting position.
Part 2
4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)
5 - 1/4 Get Ups, Right
5 - 1/4 Get Ups, Left
10 Bicycle Crunches w/ 2-Count Hold
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2-4 Rounds
COACHES NOTES
You're shooting to finish a round every 1-2 minutes. It's a quick burner so push to move the entire 4 minutes!
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up. Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
BICYCLE CRUNCH
You'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Hold for 2 seconds. Extend your right leg out and draw your left knee in. Hold for 2 seconds. Each time one knee comes up is one rep.
MAMA MODIFICATIONS
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!
Lunge
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 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 or goblet squat for the lunges.
Turkish Get Ups/1/2/1/2 Get Ups
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
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
5 Rounds (Rest 30 seconds between movements)
5 x 4 Back & Forth Goblet Lunges* (20 Lunges Total)
12 DB/KB Waiter Squat, Right
12 DB/KB Waiter Squat, Left
30 Sec Elbow Plank 1-2 Steps
*4 Back & Forth Goblet Lunges = 2 Forward Lunges + 2 Backward Lunges
Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Score: Weight Used
COACHES NOTES
Each round should take an average of 4 minutes. The back and forth lunges are pretty much just two walking lunges forward and then two walking lunges backward. You'll do the 5 times for a total of 20 lunges. The Waiter Squat is a single-side weighted squat. Be sure to watch the video and/or read the written description for the Elbow Plank 1-2 Steps so you know how to do those!
BACK & FORTH GOBLET LUNGE
Hold a DB or KB at your chest. Keep your chest up, belly tight and shoulders back. Step forward with one leg. Make sure you take a long enough step forward with the front leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Once the knee touches, bring the back foot forward and stand all the way up. Then step forward again, this time with the opposite leg. Same thing - step the back leg forward to come to standing. Then you'll step back with one leg. Make sure you take a long enough step backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Bring your front leg back and stand all the way. Then repeat on the opposite leg. You should finish in the same place you started. That's one rep. Do that 5 times.
WAITER SQUAT
Hold your DB/KB on one shoulder. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!
ELBOW PLANK 1-2 STEPS
Get into an elbow plank position - propped up on your forearms and toes. Make sure your belly, butt, and quads are squeezed tight so that your hips stay in line with your shoulders. From here, step out a few inches with your right foot and then step a few inches out with your left foot. Then step back in with the right, then back in with the left. You should be in the same position you started in. Continue stepping out-out-in-in until 30 seconds are up!
MAMA MODIFICATIONS
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
Lunge
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 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 or goblet squat for the lunges.
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.
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 (18 Minutes Total)
40 Sec Double DB Sumo Deadlift
20 Sec Rest
40 Sec Lateral Crossbody Goblet Step Ups
20 Sec Rest
40 Sec Weighted Elbow Plank
20 Sec Rest
Suggested Weight
Men: 35-55# DB(s)/KB(s) | 25-45# Plate
Women: 20-35# DB(s)/KB(s) | 15-25# Plate
Score: Weight Used for Step Ups
COACHES NOTES
Aim to hit 12-16 of the Sumo Deadlifts and 10-14 of the Step Ups! Read the written description and watch the demo video so that you know what we're looking for with these movements!!!
DOUBLE DUMBBELL SUMO DEADLIFT
Assume a wide stance (about a foot wider than your squat stance) with your toes pointed out slightly. Hold a dumbbell in each hand. Send your hips back, keeping your shins vertical and back flat. Don't angle the front heads down. Keep the dumbbells parallel to the floor as you lower. Don't touch the heads down to the floor if it will force your low back out of a neutral position. Drive your knees out like you're trying to keep your knee caps on the outsides of your feet / "flashing" your inner thighs forward. Squeeze your butt hard and imagine you're sliding your feet together to stand.
LATERAL CROSSBODY GOBLET STEP UP
Stand alongside a box (not facing) holding a single dumbbell or kettlebell at your chest. With the leg furthest from the box, step up and across your body. Plant that foot on the box, keeping your toes angled forward as much as you possibly can (you'll be tempted to angle them toward the middle of the box so turn them forward intentionally). Hips should be pointing straight in front of you. Drive through that heel to stand on top of the box. Step down to the other side of the box. Repeat with the other leg.
WEIGHTED ELBOW PLANK
Lie on your belly and slide the plate onto your mid-low back. Then prop yourself up onto your elbows and hold. Make sure to keep your thighs and belly squeezed so your hips don't sag.
MAMA MODIFICATIONS
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
DB 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
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.
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 3 Minutes for 18 Minutes
18 Bulgarian Split Squats, 9R/9L
18 Box Hamstring Curls
18 Weighted Sit Ups
Suggested Weight
Men: 30-40# DB(s)/Plate
Women: 15-25# DB(s)/Plate
Score: Weight Used
COACHES NOTES
This one is sure to light up your backside! For the split squats - make sure you are taking a far enough step forward that your front knee DOES NOT track out beyond your toes! It may be worth finding the right stance without weight during your warm up and marking where your heel should be so that you know exactly where to set up each time. Try to keep the weight at your chest during the sit ups so that you lose all momentum. If you NEED a little boost, bring the weight over head as you lie back then swing it forward to help you up.
BULGARIAN SPLIT SQUAT
Hold a pair of dumbbells at your sides. Place the top of one foot shoelace-down on the bench behind you so the sole of your foot is facing up. Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes. Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout. Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground. Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.
BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.
WEIGHTED SIT UP
You'll start seated with your knees bent, holding the weight at your chest. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then squeeze your belly and reach your shoulders forward to come all of the way up until your shoulders are in front of your hips. If you need to lower the weight or bring the weight overhead for momentum to sit forward, that's OK!
MAMA MODIFICATIONS
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.
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)