Posts tagged Butts and Gutts
BUTTS & GUTS | WEEK 38
 
 

4 Rounds

10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left

These movements can be done with either a pair of dumbbells, or the barbell on your back.

Use a weight that will allow you to do all sets unbroken.
Height for deficit should be 3-5"

Score: Weight Used (Use Same Weight for both Movements)

4 Rounds
1 Min Pause Alternating Bicycle Crunches
Rest 1 Min

Each Pause should be 2 Seconds

MAMA MODIFICATIONS

DEFICIT REVERSE LUNGES - 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 hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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 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 on center or gravity, feel free to sub Sumo Deadlifts!

BICYCLE CRUNCHES - Any of the BIRTHFIT Functional Progressions (1-4) would be great here (visit their Youtube Library for tutorials)! I especially love the Banded Crossover version of Functional Progression 1, BIRTHFIT Dumbbell Windmill, and the BIRTHFIT Banded Woodchop. You can also sub Ball Slams, Farmer Carry, Waiter Walk, or Overhead plate hold/walk/march.

 
BUTTS & GUTS | WEEK 37
 
 

Butts

4 Rounds

10 Good Mornings
20 No Touch Sumo Deadlifts

Not really for time or anything. But go right from the Good Mornings into the Sumo Deadlifts. Rest as needed between sets.

NO RX Weight. Guys try between 95-155 - Girls try 65-95 - all depending on ability to move well and do sets pretty unbroken.For the Good Mornings the bar will be on your back (like for a back squat). You will start standing completely and then you will reach the butt back as the chest and torso reach forward. Focus is on maintaining a rigid spine and flat back position. Knees can bend slightly. If flexibility and strength allows you will go to 90 degrees.

Squeeze the cheeks to stand up!

For the no touch sumo deadlifts you will have a stance that is slightly wider than your squat stance. You will deadlift the bar from the ground for the first rep and then you will reach the butt back, allow the knees to bend slightly as you push them out, and hinge forward from the hip. Keep the bar in contact with your body and stop JUST before the plates touch the ground.

Guts

5 Rounds
30 Seconds Plank Up Downs
30 Seconds Hollow Rock
30 Seconds Rest

For the plank up downs you will start on the elbows. You will come to the palm on one hand, then the other until you are basically at the top of a push up. Then you will lower to one elbow and then the other. Alternate which hand/elbow goes first each time.

For the hollow rocks you will put the feet out with the legs as straight as possible and the hands above the head with the biceps by the ears. (All while laying down.) You will then draw the belly in and ribs down, pressing the lower back into the ground. From there you will use your abs and core to rock you back and forth, focusing on keeping your shoulders off of the ground and your lower back pressed into it.

Scale to knees in if necessary.

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

PLANK UP DOWNS AND HOLLOW ROCKS - If you notice any coning in the plank or hollow positions or are working on healing DR, you can try subbing BF Functional Progression 1(you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry and focus on your posture and breathing mechanics.

 
BUTTS & GUTS | WEEK 36
 
 

5 Rounds
Not for Time

10 Single Leg Hip Thrusts Right
10 Single Leg Hip Thrusts Left
15 Goblet Reverse Lunge Right
15 Goblet Reverse Lunge Left
20 Love Taps
30 Russian Twists

No RX Weight. Go as heavy as you can for each movement maintaining the ability to go unbroken for each set. You are not necessarily going to use the same weight across the board.

Score is weight used for the thrusts

For the hip thrusts you can do this single leg version with just a single dumbbell. You will wan to lean against a box or bench with the shoulders on top of it when you press up.

Place the dumbbell on the hip of the foot that will stay on the ground. Drive through your heel and drive the butt to squeeze as your hips raise!

For the reverse lunges this week you will hold a dumbbell or kb (or even a plate) in front of you at chest/shoulder height. Do all reps on one side before doing the other. Back knee should kiss the ground for each rep. Make sure you take a big step back so you can drive through your heel.

A love tap is this: Sit on the ground with the legs straight. Sit up tall! place an object around the area of the ankle. For each rep you will lift the legs (fighting to keep them straight) up and over the object. That is one rep. Go back and forth!

A Russian twist will be with a weight in the hands. You will sit on the ground and lean back. Tap the object on the ground on one side, then the other. Going back and forth. For this one you must hit BOTH sides to complete 1 rep!

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS: This can be such a great movement for Mamas! Focus on keeping your hips level and if you feel any instability try modifying to a regular hip thrust with both feet on the ground.

GOBLET REVERSE 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 hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

LOVE TAPS: This movement puts a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

RUSSIAN TWISTS: Deep twists are generally not reccomended during pregnancy because of the pressure it can create in the belly and on the organs. Feel free to modify to any of the following movements: Pallof Press, Functional Progression 2,BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop, Elevated Plank Ups, Overhead Plate Hold,Waiter Walks, BIRTHFIT Bear Crawl

 
BUTTS & GUTS | WEEK 35
 
 

4 Rounds
(Not for Time)

15 Slow Negative - No Touch Stiff Legged Deadlifts
10 Pause Split Squat Right
10 Pause Split Squat Left
30 Second L (or Tuck) Hang
20 Weighted Sit Ups

RX: Something that burns but you can do unbroken.

Guys try 95# + for Deads and same on your back or 40# DBs + for Split Squats
Girls try 65# + for Deads and same on your back or 25# + DBS for Split Squats

For the slow negative no touch stiff legged deadlifts - you will start with the bar off of the ground, but below the knees. You need to keep the back flat and chest up, but you want the least bend in the knee possible for this movement (a slight bend is good - not fully locked out).

You will squeeze the butt to stand up at a normal pace, but when lowering back down you will do it on a 3 count - a slow 3 count. You will lower to below the knee, but not all of the way to the ground.

For the split squat the back leg will be slightly elevated - just 8-12" is fine. You will need either place the bar on the back or hold dumbbells in each hand. You will make sure the front foot is what is loaded with the heel down. You will lunge/squat down until the butt is below the knee on the front leg. You will hold at the bottom for a 3 count before standing back up. Do all 10 on one side before going into the other!

For the L Hang you will hang from the pull up bar and keep the legs as straight as possible as you hold them out in front of you (in an L). If you need to bend them slightly that is ok. If you need to completely tuck them in - that is ok too! Find something you can hold for the whole 30 seconds.

For the weighted sit ups you may pick your weight! Probably between 10-20#. Touch the weight on the ground behind you and raise it over your head at the top.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning

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. If you’re having a hard time with the balance, (especially good for 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 a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

WEIGHTED SIT 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 less weight or fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

 
BUTTS & GUTS | WEEK 34
 
 

Butts and Guts AMRAP

15 Min AMRAP
20 Stiff Legged Deadlift
10 Weighted Step Ups Right
10 Weighted Step Ups Left
20 Up and Over Crunches
20 Out and Back Crunches

RX Men: Deadlift 55# +, Step Up 40-55#
RX Women: Deadlift 35# +, Step Up 25-35#

Height - 16-24" (depending on how tall you are)For this one - I demo'd it with a kettlebell but you can replace the deadlifts with a bar if you want to - if you need to for weight or what have you. You can also hold a dumbbell while you do the step ups if you want to as well.

The goal is to treat this like an AMRAP though and the goal would be to get at least 4 rounds.

For the stiff legged deadlift - you need to keep the legs pretty straight with just a slight bend in the knee. Hinge from the hips and keep the back flat to grab the weight, then basically just squeeze your butt to stand up.

For the step ups you will hold either the dumbbell or kettlebell in one hand and step up with the opposite foot. Make sure your whole foot is on the box or whatever you are using to step up on. Do all 10 on one side before starting on the other.

For the up and over crunches - these may be done on the ground or on the edge of a bench or box. You will tap the ground on one side with the feet while leaning back - bring the knees up and over while also pulling the chest up and then back down on the other side.

The in and out crunches are just that. Feet and knees kick out straight (feet remain off of the ground) while you lower the shoulders. Feet and knees come in as shoulders come up!

If you are feeling it - you may add a small amount of weight between the feet for the abs movements!

Extra AB Work!

Plank Step Ups on Ball/Box
5 Rounds
:30 On
:30 Off

You will get into the top of a push up position with a ball, or stack of plates, or something right underneath your face.

You will walk your right hand onto the ball (stay pretty locked out) then your left. Then right hand down, and left hand down. Reverse the order for the next rep!

Do 30 seconds of constant motion, then 30 seconds rest. Repeat for 5 rounds.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning.

WEIGHTED STEP UPS - If you have any round ligament or 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 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

UP AND OVER/OUT AND BACK CRUNCHES -

SIT 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:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

 
BUTTS & GUTS | WEEK 33
 
 

1 - 10
Good Morning
Back Squat

Rest 3 Min

10 - 1
Good Morning
Back Squat

Men: Try around 75-95#+
Women: Try around 45-65# +

Not really for time, but get as far as you can unbroken each time.

So for the first part you will do 1 Good Morning then 1 Back Squat. 2 Good Mornings, then 2 Back Squats...and so on - all the way until 10-10.

The goal is to try to get through as much as you can, if not the whole thing unbroken. So going super heavy on this and breaking it up a ton is doing it wrong.

After you get up to 10, rest 3 min....then start to work your way back down.

For the Good Mornings you will have the bar on your back. For ease of transition for this little complex, you may place your feet in the squat stance (shoulder width apart). You will hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

For the back squat you will reach the butt back and down. Maintain a good position in the midline by bracing the belly and keeping the chest up. Drive the knees out, heels down and get the butt below the knees at the bottom. Stand all of the way up to finish.

4 Rounds
10 Single Leg DL with Knee Up Right
10 Single Leg DL with Knee Up Left
20 Plank Dumbbell Crossover + Raise (10 Each Side Alternating)
20 Second Weighted Hollow Hold

Score is weight used for Single Leg DL.

This is not for time.

Try around a 10-20lb DB for the Plank Crossovers!For the single leg deadlifts you will work to not touch the ground with your foot between. Find your balance as you stand and bring the knee up at the top of each rep. You will do all 10 on one side, then all 10 on the other.

For the Plank Dumbbell Crossover Raise. You will place the dumbbells back between your hips and knees while in the plank position (on your hands like the top of a push up).

For one rep you will reach down and grab the dumbbell from the opposite side. Bring that dumbbell up and raise it in front of you. Then place it back where it started. You will alternate sides for each rep.

For the hollow hold you will place a weight on your feet. Try anything from 2.5 to 15-20 #. Press your back against the ground by drawing the belly in and raising the legs. Bend the knees slightly if necessary.

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

BACK SQUATS - You always have the option of a target supported squat, box squat, or air squat. Focus on your posture, positions, breathing, and managing tension/pressure in the belly and pelvic floor.

KB PASS UNDER LUNGES - 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 or regular unweight lunges. For later in your pregnancy or early postpartum, you may even want to try the SHIN BOX FLOW from the Functional Progression Warm Up Videos on Member’s Only. Feel free to sub a squat or goblet squat. Feel free to make this a regular weighted (farmer carry or front rack position) lunge without the pass through as well.

JUMPING SQUAT - To manage the impact that jumping can have on your pelvic floor, try subbing a smaller jump, less range of motion, or a regular air squat. You can also try a BOX SQUAT with a slow descent and a more explosive extension or do the same with GLUTE BRIDGES.

KNEE UP PLANK - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank and bring your knee more towards the side of your body rather than straight towards your chest. You could also modify to a table top position with your knees hovering or a BEAR CRAWL. This would also be a great place to sub FUNCTIONAL PROGRESSION 3 from the Conscious Core or Warm Up videos!

FLUTTER KICKS - If you notice any coning or are working on healing DR, you can try subbing FUNCTIONAL PROGRESSION 1 from the Conscious Core or Warm Up videos (you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.

 
BUTTS & GUTS | WEEK 32
 
 

Butts!

5 Rounds
30 Seconds KB Pass Under Lunge Right
30 Seconds KB Pass Under Lunge Left
30 Weighted Jumping Squats
1 Min Rest

RX Men: 53#
RX Women: 35#

For the pass unders you will get into a lunge position with the kb in one hand. You will lunge down and simultaneously pass the kb under the front leg to the other hand. That is one rep. Lunge and bend with the LEGS and keep the torso as upright as possible.

For the jumping squats you will start with the kb on the ground, pull it up and jump at the same time! Arms are just ropes. All work is done with the lower body!

Guts!

4 Rounds
30 Seconds Right Knee Up Plank
30 Seconds Rest
30 Seconds Left Knee UP Plank
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds RestFor the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.

For the flutter kicks, lift your head and feet off of the ground, pressing your low back into the ground. Make small little swimming type kicks with the feet while keeping the legs straight.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

POWER CLEAN - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

 
BUTTS & GUTS | WEEK 31
 
 

Part 1:

4 Rounds

8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.

Rest as needed between movements and rounds.

Score: Weight used
Goal: Good and controlled movement. You shouldn't have to break any of these sets.

For the split squats you may hold a dumbbell in each hand or place a barbell on the back.

Your back leg should be slightly elevated on a stack of plates, a bench, or a box - something like that. Make sure that your front leg is far enough forward that when you go down your heel stays down when your butt is below your knee. Don't allow the knee to cave in as you go down or up.

For the stiff legged deadlifts you will hold the dumbbells in each hand at the waist. Reach the butt back and keep the knees MOSTLY straight. Keep the chest up, belly tight, arms straight and pull the weight in close to the body. Allow the dumbbells to slide down the leg - keeping the heels down.

You will lower the dumbbells until they are at roughly mid-shin level. Drive through the heels, lift the chest, and squeeze the cheeks to stand up.

If you choose to do good mornings, the bar will be on the back. You will keep the chest lifted, belly tight, and heels down. Reach the butt back and allow a SLIGHT bend or softening of the knees. Lower the chest to 90 degrees (or less if you start to lose position). Squeeze the butt to come back up!

Workout

Alternating Tabata:

6 Rounds (6 Min Total)


20 Plank Hold
10 Sec Rest
20 Sec Russian Twists
10 Sec Rest

No Score!For the plank hold you will be on the elbows. The shoulders, hips, knees, and ankles should all be in one line.

Do not allow the hips to sink or the butt to be up high.

For the Russian twists you may use a dumbbell, plate or med ball. You will hold the weight in both hands and sit on the ground with legs out in front, knees bent slightly, and heels on the ground. Lean back slightly and touch the weight on the ground on one side then the other.

Rough idea for weight to use is 15-25# for women - 35-45# for men.

Move consistently for 30 seconds each time.

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 even sub a lateral step up. If you’re having a hard time with the balance, (especially good for pregnant moms who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Good Morning

PLANK HOLD - For the pregnancy mamas who experience coning or the feeling of heaviness or pressure in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with or a table top/all fours/bear position with knees hovering off the ground. You can also sub an overhead plate hold or front rack hold.

RUSSIAN TWISTS - For pregnant mamas trying to avoid twisting or postpartum mamas healing diastasis, sub: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill, or BIRTHFIT Banded Woodchop (Search BIRTHFIT YouTube library for demo videos)

 
BUTTS & GUTS | WEEK 30
 
 

Butts

4 Rounds
15 Stiff Legged "No Touch" Deadlifts
30 Jumping Lunges

Rest 2 Min between Sets

No rest between movements

Score is weight used for Stiff Legged DeadliftsFor the stiff legged "no touch" deadlifts - you will start with the bar in the hang position. Reach the butt back and keep the bar in contact with the legs. Allow the bar to travel down the leg by hinging at the hips. Goal is to keep knees pretty straight but not completely locked out. You will continue to go down until the bar is at the shins but do not let the bar (plates) touch the ground before turning it around to stand up.

Keep the bar in contact with the body on the way down and up. To stand up, squeeze the butt. Back should be flat and chest should be up throughout.

For the jumping lunges - you will jump as you switch which leg is in front and which one is in back. Touch the back knee lightly - no slamming! Make sure you are driving off of the front heel and working to keep the torso up.

If you cannot or are not ready to jump - no problem. Just sub regular lunges!

3 Rounds

1 Min Side Plank with Weight Right
15 Side Plank Pass Throughs Right
Rest 1 Min

1 Minute Side Plank with Weight Left
15 Side Plank Pass Throughs
Rest 1 Min
Max L -Sit Hang

No Score, but use a LIGHT weight. Go heavier after first round if first round is too light.For the side plank you can do it with both knees off of the ground, or you can put one knee down. You will be sideways on one elbow and the other arm (holding a light weight) will be extended out to the side (up).

Keep the hips lifted. If you start to sag you can take small breaks throughout the minute, but try to hold it! If you need to do these weightless that's ok too!

Once the minute is up you will perform the pass through by reading the weight around the torso and through the space between your hips and the ground. Roll back out of it and back to the starting position. That is 1 rep.

Once again - all of this can be done with no weight if necessary.

For the L-Sit Hang you will fight to keep your legs straight and out in front of you. If you need to allow a knee bend or even do the whole thing in a tuck position, that is ok.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a banded good morning

JUMPING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or sub stepping step up lunges. 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 a squat jump.

SIDE PLANKS WITH WEIGHT/PASS THROUGHS - In addition to the options in the movement description, you can use less weight or no weight, or practice holding a side plank without the rotation. If you’re working on healing or managing diastasis you may want to sub Functional Progression 2 (see the video demo in the Warm Up section of the website) or sub the rolling transition from Functional Progression 1 to 2. You could also sub BIRTHFIT Banded Woodchops or BIRTHFIT Windmills.

MAX L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

 
BUTTS & GUTS | WEEK 29
 
 

Part 1
5 Rounds (Not for Time)
15 Good Mornings
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left

Put weight you used for get ups for your score.

Good Mornings will be performed with the bar on the back of the shoulders. 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. If you can keep the back flat - bend until you hit a 90 degree angle. From there, you will squeeze your butt to stand up.

For best visual of how to do these, check the demo video.

The lunge lunge jump is a reverse lunge right, reverse lunge left, two foot jump onto a box or something similar (all of that together is one rep). Make sure you are kissing the ground with the back knee for each lunge and driving off of the heel to stand. Jump height should be between 18-24 inches!

The half get up will be performed with a kb or dumbbell in your hand. You will lay flat on your back and extend the arm with the weight in front of you (like the top of a single arm bench press). Then you will keep your eyes on the weight and roll to your opposite elbow, lifting the weighted shoulder off of the ground. Then you will come up to the opposite hand.

Roll back down slowly.

Part 2
6 Rounds
1 Min alternating Up/Down Plank
30 Seconds Rest

(This will equal 4 total rounds)You will start in a plank on both elbows. You will come up with one hand then the other and then back down. Alternate which hand goes first each time and move for one min!

MAMA MODIFICATIONS

GOOD MORNINGS -

This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.


LUNGE + LUNGE + BOX JUMP -

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 stepping backwards 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. If you are pregnant or early postpartum and managing the impact to your pelvic floor, for the Box Jump feel free to sub a shorter box/smaller height, air squats, or goblet squats.

HALF GET UPS -

This movement can put of pressure on the core and pelvic floor. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop

UP/DOWN PLANK -

BIRTHFIT Functional Progression 3 or the BIRTHFIT Bear Crawl would be an awesome option for managing any diastasis in the plank position. You could also try Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks

 
BUTTS & GUTS | WEEK 28
 

Part 1
4 Rounds

1 1/2 Split Squat Right - 8 Reps
1 1/2 Split Squat Left - 8 Reps
Single Leg Glute Bridge Right - 12 Reps
Single Leg Glute Bridge Left - 12 Reps
Alternating Right to Left then Left to Right Half V-UP- 16 Reps (8 per side)

Use Dumbbells or a bar for Split Squat and post that weight for your score.For the 1 1/2 Rep split squats the back leg will be elevated. You don't want it any higher than like a bench or a 20" box. You may go lower than that too, just a stack of plates is fine.

You will go all of the way down (butt lower than the knee) stand halfway up, then go all of the way down and stand all of the way up. That is 1 rep.

Make sure you have your front foot out far enough that you can drive off of that front heel and the weight isn't forced into the toe. These may be weighted with dumbbells, a barbell or may even be done with no weight.

For the single leg hip ups, lie in like a sit up position on the ground. Raise one leg straight and off of the ground. Squeeze the cheeks to get hips as high as you can. Come all of the way back down.

For these v-ups it will be right hand to left toe, then left hand to right toe. Alternate with each rep. You will do 8 per side per set.

Part 2
3 Rounds
30 Second Hollow Hold Right Knee Bent - Hands at Sides
Rest 1 Min
30 Second Hollow Hold Left Knee Bent - Hands at Sides
Rest 1 Min
30 Second Hollow Hold Arms Extended

Ouch. Cut down the holds to 20 seconds 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.
If you’re having a hard time with the balance, (especially good for 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 a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).


SINGLE LEG GLUTE BRIDGE -
LOVE this movement for mamas! However, if you're pregnant and uncomfortable lying on your back you can adjust to a hip thruster, good morning, single leg RDL, or even a DB Step Up.


ALTERNATING HALF V-UP/HOLLOW BODY VARIATIONS -
For mamas trying to manage or heal any diastasis or pelvic floor dysfunction these movements can be very difficult to perform effectively. Feel free to sub any of the movements from the Core Functional Progressions (found in the Warm Ups section), or get creative and try the Overhead Plate or Farmer Carry Hold, Palloff Press, BIRTHFIT Dumbbell Windmill, or the BIRTHFIT Banded Woodchop.

 
BUTTS & GUTS | Week 27
 
 

Part 1:
4 Rounds
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
10 Shoot Thrus

Not really for time, but keep moving.For the single leg deadlift you will hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist. Allow a slight bend in the knee and touch either one head of the dumbbell or the bottom of the kb at the bottom. Keep the back flat and belly tight and squeeze the butt to stand up.

For the shoot thrus you will basically start in a push up position with your hands on parallettes, a stack of plates, benches - something like that. You will lift your knees up and swing your legs through until you have your legs straight and hip open in front of you. You will then shoot back through. That is one rep.

The closer you are to the ground - the harder these are. So scale if needed!

Part 2:
5 Min AMRAP
How far can you get in 5 min
1 KB Swing
2 Goblet Lunges
2 KB Swing
4 Goblet Lunges
3 KB Swing
6 Goblet Lunges
.....

Keep going until 5 min.

Score is round of Swings you get through.

Swings should be Russian - just to eye level - not overhead.

RX Men: 55#
RX Women: 32#We do this swing lunge combo a lot because it's such a good one to build the glutes and hamstrings!

For the swing you will keep the back flat and hinge at the hips. Allow a slight bend of the knee and then squeeze the butt hard to stand. Bring the kb to eye level.

The goblet lunges will be a reverse lunge while holding the kb in the goblet position at the chest. You will perform one lunge per side each time.

Part 3
3 Rounds

Box or Bench Plank Reach Ups
1 Min on 1 Min off

Basically start in a push up position and reach one hand up onto a stack of plates, a box or a bench. Bring the other hand to join it, then back down one at a time.

The higher the reach the harder this is.

If you need to scale further you may just reach and tap with one hand then the other!

BUTTS & GUTS | Week 26

Butts
10 down to 1

10 Pause Pistols Right
10 Pause Pistols Left
10 Side Lunges Right (w/kb or db)
10 Side Lunges Left (w/kb or db)
9 of each
8 of each
7 of each...

Down to 1

For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.

For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down!

The side lunges are actually very similar. You will hold a KB, DB or Plate at the chest. Reach to the side and into that one leg. Reach the butt back and down.

Guts
7 Rounds
30 Seconds Alternating V - Ups
30 Seconds Off

Then

4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest

For the alternating V-Up you will bring opposite hand to opposite foot with both arm and leg straight.

For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Avoid twisting!

BUTTS & GUTS | Week 25

Butts
4 Rounds
12 Good Mornings
8  Split Squats Right
8 Split Squats Left
1 Min Rest

Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Post weight used for Good Mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Tighten the belly and push the chest up.  Bend at the waist by reaching the hips back.  Knees may soften, but for the most part stay straight.  If you can maintain a good back position - go to 90 degrees.  If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated.  You will hold a dumbbell in each hand and will lower until the knee kisses the ground.  Drive through the front heel to stand.

Be careful of rolling forward onto the toe or allowing the knee to cave in.  Do all of these reps under control.

Guts
8 Min:
Max Plank Hold

Every time you come down - complete 8 Love TapsPlank should be on the toes and the elbows.  Do not allow yourself to sag.  If you start to sag - come down and do the love taps!  Goal is to either be holding or tapping the entire 8 min!

Every "tap" counts as a rep.  Fight to keep the legs straight.

You will sit on the ground and lift the legs (straight) up and over the object.  Do not DROP the heels to the ground once you are over.  Lower them under control and just "tap"!

BUTTS & GUTS | Week 24

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)

BUTTS & GUTS | Week 23

4 Rounds
Not For Time
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
1 Min Banded KB Side Step Alternating

Use weight that feels right for you and allows you to keep moving.  Men try 50-55# and Women around 35#.For the reverse lunge side step ups.  You will hold a KB or DB at the chest.  You will lunge backward, step in, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.

For both movements focus on driving off of the heel of the front leg or leg on the box.

You will do 1 min on one side of the box or bench and 1 min on the other.

For the banded side kb alternating side step, you will hold KB or DB in goblet position - reach butt back and bend the knees slightly. Step to the side, then stand.  Go back into partial squat, step the other way - stand.  Keep going for 1 min!

8 Min Alternating Tabata
20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit upsLove taps are where you sit on the ground with straight legs.  You will lift both legs (fighting to keep them straight) up and over something (like a KB).  Control the legs and just tap the heels on one side - then the other.

For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!

BUTTS & GUTS | Week 21

PART 1:
5 Rounds
Not for Time
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)

RX:  No real RX - go as heavy as you can with controlled movement for both!

You can also do the KB squats with a belt and weight attached to it around your waist.

Put your score in as the weight you used for the Frog Squats.For the Frog Squats you will start in the top of a push up with the hands on the dumbbells.  You will jump your feet to your hands in your squat position - butt below knees, chest up, knees out, heels down.  From here you will basically stand up out of the squat - squat not deadlift - with the dumbbells in the hands.  Squat back down to place them back down and then jump back.

For the side plank rotations - this is challenging even without weight, so if you need to - start there.  You may do this with a small plate or a dumbbell. Keep the hips lifted!

List weight that you use for squats and put weight that you do for planks in comments.

PART 2:

20 Min EMOM
Minute 1 - Max Side to Side Lunge Hops Left
Minute 2 - Max Side to Side Lunge Hops Right
Minute 3 - Max Hollow Rocks
Minute 4 - Rest

This circuit is a booty and ab blaster!

Put the ability to enter score in there if you want - but main point is to keep moving through the whole minute each time!For the side to side lunge hops - you will basically be JUST above the bottom of a lunge and will hop side to side holding that position.  Goal is to not stand all the way up throughout the whole minute but keep moving from that lunge position.

For extra fun jump up onto something low like a 25 or 45 # plate.  Only if you are comfortable doing it!

For the hollow rocks - either keep rocking the whole minute - or scale to just a hollow hold or bringing the knees in and rocking.  But hold position!

Pull the lower back into the ground and lift the tailbone and shoulders off of the floor in order to find the correct position.  Think about drawing the belly and abs in - not pressing them out!

BUTTS & GUTS | Week 22

4 Rounds
NOT for time
15 Good Mornings
15 Roll Up with Slow Lower
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
1 Min  Plank Dumbbell Pass Reps

Score is  Good Morning Weight -

You may use a band or you may start with 95# for Men, 65# for Women and go up from there as comfort allows.

For the good mornings, the bar will be on the back in a similar position to the back squat.  From here you will reach the butt back and lower the chest - maintaining the arch of the back.  Knees will soften and bend, but only slightly.  If you can maintain positions, you will want to go to 90 degrees.  If back starts to round - do not go that far!

Squeeze the butt to stand up.

For the roll ups - You can do this on a bench or on the ground - you just need something behind your head to hold on to.

Keeping your legs straight and laying on your back - raise the legs, then the hips, press the low back into the ground/bench as you roll up - one piece at a time until all but your head and shoulders are up.  SLOWLY roll yourself all the way back down.

For the single leg deadlifts - you will hold the weight in the opposite hand of the working leg.  You will fight to keep the chest up and heel down.  Allow a slight bend in the knee.  Stand up completely at the top.

For the plank dumbbell pass reps you will be in the push up position. You will grab a dumbbell with the right hand and pass it to the left hip.  Then you will grab another dumbbell with the left hand and pass it to the right hip.  Then by again reaching across you will bring the dumbbells back up.

BUTTS & GUTS | Week 20

4 Rounds
Not for Time
20 Banded Crunches
15 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
10 Glute Bridge Up

No RX Weight

Men Try 40+ Dumbbells for all
Women Try 25+ Dumbbells for all

Glute Bridge may be done with dumbbells, barbell, sandbag - whatever!

If you are unable to do the banded crunches as seen in the video due to equipment resons...you may just do them without - or put a super light weight on the feet.

The Lunge, Lunge, Swing goes reverse lunge right, reverse lunge left, then a swing like a devil press/kb swing from between the legs.  All 3 of those is one rep.

Make sure on the lunges that you touch the back knee and drive off of the front heel for each rep.

On the swing - focus on squeezing the cheeks hard!

For the half get up - it's exactly that.  It's PART of a turkish get up.

You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the groud to start.  You will roll to the opposite elbow - then hand - then control back down.  Do NOT just plop back down.

Keeping your eyes on the weight throughout will aide in the balance and stability part ot this movement.

The glute bridge ups can be done off a bench, your couch, a box  - whatever.  Place your shoulders across whatever it is and something - dumbbell(s), barbell, sandbag etc in the crease of the hip.  Drive through the heels and drive the heels up until you are in a hips up / table top position.  Squeeze the cheeks hard to make this happen.  Hold for a brief pause at the top.

BUTTS & GUTS | Week 19

4 Rounds Not For Time
10 Bulgarian Deadlift Right
15 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
15 Bulgarian Jumping Lunges Left

Take breaks after the jumping  lunges but go straight from the Deadlifts into the lunges if possible.

Score is weight used.So we do single leg deadlifts a lot.  But since your back leg on these will allow you to have a little more balance - you should be able to go a bit heavier.  Start by trying 65# or 25# dumbbells but try to go up if possible!

It is easier to go straight from the deadlifts into the jumping lunges if you use dumbbells - but either way is fine.

For the deadlifts you will have the back leg on a step behind you - roughly 12" high.  Not as high as a 20" box or bench.

Make sure that front heel is down.  Keep the back flat and perform a deadlift driving off of that front leg.  Keep in mind this is a deadlift and NOT a lunge.  Hinge forward from the hip with just a slight bend in the knee.  Stand all of the way up at the top of each rep.

For the jumping lunges you will leave that back foot up on the step.  Show control as you go down into the bottom of the lunge.  Get as deep as you can.  From the bottom position you will jump!  Keep the back foot on the step and drive off of the front heel.  When you land back down show control back down and once again lower back down.  Do not allow the knee to collapse in on these reps!

If you are unable to jump you may just do regular split lunges!

4 Rounds Not for Time
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)

No score for this one!For the stability crunches you will hold the middle of a v-up/crunch position basically with your hands behind your ears.  You will then come and tap your toes without allowing your body to move.  Then bring the hands back behind the ears.  That is one rep.

Definitely watch the video.

For the plank step ups you will start out in the top of a push up position in front of like a box/bench/stack of plates - something like that.

Then you will reach one hand up and place it on the step - followed by the other hand.  Then back down with the first hand and back down with the second.  Alternate which hand reaches up first each time.  Keep the belly tight and do not sag or raise your hips up.  Stay flat!

If you need to use a shorter step you can or if you need to even go to your knees that is ok too.