BUTTS & GUTS | WEEK 46 | 11/07/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!
We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
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.
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.