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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

6 Rounds (Rest 15-20 seconds between movements)

8 Staggered Stance Deadlift, R foot forward
8 Staggered Stance Deadlift, L foot forward
8 Farmer Carry Reverse Lunge, R
8 Farmer Carry Reverse Lunge, L

- Rest 2 minutes before Part 2 -

Suggested Weight
Men: 40-50#
Women: 25-35#

Score: Weight Used

COACHES NOTES
Choose a weight that is challenging but allows you to do each movement unbroken for all 6 rounds. Ideally, we want you to use the same weight for both the deadlifts and lunges. Grip shouldn't become too much of an issue with the 15-20 seconds rest between each movement. Make sure during the staggered stance deadlifts that you're squeezing the butt cheek of the forward leg to come to standing.

STAGGERED STANCE DUMBBELL DEADLIFTS
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.

FARMER CARRY REVERSE LUNGE
Hold the dumbbells or kettlebells at your sides. Keep your chest up with a slight retraction of the shoulders. Step back with one foot. Make sure you take a long enough step 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.

Part 2

8 Rounds of 20 Sec ON / 10 Sec OFF (4 Min Total)

Accumulate as many Side to Side Plank Steps as you can!

Score is total # of side steps from all 8 rounds

COACHES NOTES
Your quads are going to be LIT from Part 1 and staying rigid in the plank. Just expect it and do your best to grit through it so that you can perform the side steps for the entire 20 seconds. If stepping is too much or you find you're changing your hip position a lot - just hold a hand plank in place.

SIDE TO SIDE PLANK STEPS
Hold a plank from the hands. Step to the right with both your right hand and foot. Then have your left side follow. Then step to the left with your left side, right side follows. Every step is one rep. So you're basically just moving side to side for 20 seconds at a time. Don't let your hips pike up - or sag down.

MAMA MODIFICATIONS

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.

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

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.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every Minute on the Minute for 20 Minutes

Min 1: 8 Tempo Goblet Squats (Tempo = 3030)
Min 2: 12 Goblet Step Up w/ Slow Lower
Min 3: 40 Sec Side Elbow Plank, Right
Min 4: 40 Sec Side Elbow Plank, Left

Tempo is 3 seconds down, no pause at the bottom, 3 seconds up, no pause at the top

Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB

Score: Weight Used

COACHES NOTES
So you'll do the work written and then rest for the remainder of the minute. At the end of the workout, you will have done each movement five times.

If you do the tempo correctly for the goblet squats, those 8 reps will take you 48 seconds! The step ups will be alternating so it's 6 reps on each leg for 12 total. Make sure you are lowering down on the SAME LEG that you stepped up with. Choose a weight that allows you to lower at a slower speed than you stepped up with. Those may take up to the entire minute but no faster than 45 seconds. Do your best to hold the side plank without resting but if you absolutely need to, you can accumulate those 40 seconds in 2-3 sets.

GOBLET SQUAT
Hold your DB/KB at the chest. 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!

GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. 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. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

SIDE ELBOW PLANK
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.

MAMA MODIFICATIONS

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes

10-15 Freestanding Candlesticks
20 Alternating Goblet Curtsy Squats
3x10 HEAVY Eye Level KB/DB Swings

Suggested Weights
Men: 40-55# Goblet // 55-70# Swing
Women: 25-35# Goblet // 35-55# Swing

Score: Weight Used for the Curtsy Squats

COACHES NOTES
So you'll complete the candlesticks, curtsy squats, and swings then rest until the next 4-minute window starts. You'll do that 5 times (when 20 minutes are up).

Feel free to start with more than 10 reps of the candlesticks in the first few rounds but if you feel you need more rest as the workout goes, shave a few reps off. You can customize those by bending the knees into the belly before reaching your feet up. For the curtsy squats, take your time since these are relatively uncommon in B&G. If holding a weight is too much, do these unweighted! For the swings, you're doing 30 reps but you're resting for 10 seconds after every 10. Doing this will help to ensure your form stays solid and your grip doesn't become a factor.

FREESTANDING CANDLESTICK
Start lying on your back with your arms at your sides and your legs straight and together. Squeeze your belly to lift your heels and upper back off the floor. Keeping your legs as straight as possible, raise them up over your hips. Press into your arms and reach your toes up to the ceiling so that your lower back lifts up from the floor. Then lower your legs back down with some control until you're back at the start.

If you need to make these more accessible, you can tuck your knees into your belly before reaching your toes up - then bend them again to lower back down. Or, if you have a pole or something to hold onto, you can position your head near the pole and raise your arms above your head to hold onto it to assist you in getting your legs up (a traditional candlestick).

GOBLET CURTSY SQUAT
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. Repeat that same backwards side-step on the opposite leg. Each squat is 1 rep toward the 20 so it's 10 per leg.

EYE LEVEL KB/DB 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!

MAMA MODIFICATIONS

Candle Stick Roll Downs

If you notice coning or doming in the candlestick position you can try using assistance, 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)

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.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

4-5 Rounds (18-22 Min)

1 Minute of Tempo Air Squats (Tempo = 3330)
30 Second Rest
1 Minute of DB Front Rack Dead Stop Forward Lunges
30 Second Rest
1 Minute of Bear Hold w/ Arm Lifts
30 Second Rest

Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs

Score: Weight Used for Lunges

COACHES NOTES
The way the tempo for the air squats goes is - 3 seconds down - 3 second hold at the bottom - 3 seconds to stand - no pause at the top going into the next rep. You should be ACTIVE for the entire minute - even in the bottom hold, you should be fighting for the best position possible. If you do the tempo correctly, you'll finish the minute in a bottom squat hold which is totally fine. Just come to standing normally for your rest. For the lunges, if you absolutely cannot do forward and/or from a dead stop, you may do regular reverse lunges. If your knee caps are sensitive, you can touch down to a pad or towel. Think of accumulating as much time as you can in the bear hold. You will likely need to rest at some point during the minute, which is fine. Do your best to not let your hips shift or rotate much. Stay squared away!

AIR 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 and stand all the way up at the top of each rep. Read Coaches Notes for tempo description!!!

DUMBBELL FRONT RACK DEAD STOP FORWARD LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step forward so that your front heel is firmly planted when the back knee GENTLY touches the ground. Pause for a 1-count. Stand all of the way up between reps and alternate legs with each lunge until 1 minute is up.

BEAR HOLD WITH ARM LIFTS
Start on your hands and knees. Your wrists should be stack directly beneath your shoulders and your knees directly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Hold here for as much time as you can within 1 minute as you alternate raising your arms from the floor. Hold for 1-2 seconds with your bicep near your ear.

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.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT
EMOM x 20 Min

Min 1: 12 Tempo Single-Dumbbell Sumo Deadlift @ 30X1
Min 2: 12 No Lockout Assisted Step Ups, PER SIDE
Min 3: 40 sec Elbow Plank Hip Twists
Min 4: 30 sec Tucked Hollow Hold

Suggested Weight // Height
Men: 60-80# DB/KB or lighter pair // 20-24"
Women: 35-55# DB/KB or lighter pair // 16-20"

Score: Weight Used

COACHES NOTES
So for this one, you'll end up cycling through the four movements five times.

For the tempo sumo deadlift, you'll lower down for 3 seconds then explode up and hold for 1 second at the top. Use a heavy-ish dumbbell or a lighter pair if you don't have access to a heavy DB. The no lockout assisted step ups will burn. Do your best not to "bounce" off the bottom foot. You can definitely use that leg to help you out but make the touch down as soft as possible. Those step up reps should be unbroken. The plank hip twists and hollow hold ideally is an unbroken effort but if you MUST, you can accumulate that time. Be sure to read the description and/or watch the video for all movements since they are fairly uncommon.

TEMPO 1-DB SUMO DEADLIFT
Assume a wide stance - about a foot wider than your squat stance with your toes turned out 45-60 degrees. Hold a dumbbell - one dumbbell head in each hand - at your hips. Keeping your chest proud, back flat, and a soft bend in your knees, send your hips back. As you hinge forward, make sure you are pressing your knees out as if you're trying to show your inner thighs. When the dumbbell reaches mid-shin (or when you feel your lower back start to flex), stand up hard and fast by pressing your feet into the floor. For this tempo, you'll take 3 seconds to lower into the bottom position then explode up and hold for 1 second at the top before starting the next rep.

NO LOCK OUT ASSISTED STEP UP
Set up your box or step near a sturdy object that you can hold onto for assistance during this movement. A rig post, countertop, bike, something. Start with your working foot on top of the box and nearest to your support. Make sure your WHOLE FOOT is on the box - no heel hanging off the edge. Grab your support with the same arm as the working leg (if you choose to do these weighted, hold a weight in the opposite hand). Drive through your heel to stand but stop just before your knee and hips lock out then lower back down to the floor. Then repeat. Your foot should stay on top of the box for all 12 reps. You can use your bottom foot to press of the ground a little, if you need to.

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.

TUCKED HOLLOW HOLD
Lie on your back with your knees bent and pulled up into your belly, arms at your sides. To begin the hold, squeeze your abs and lift your upper back off the floor and reach forward through your finger tips. It should almost feel like you're trying to touch your shoulders to your knees.

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

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

6 Rounds (18 Minutes)

30-sec DB Deficit Lateral Lunge Step, Right
15-sec Rest
30-sec DB Deficit Lateral Lunge Step, Left
15-sec Rest
30-sec Elevated Staggered Stance RDLs, Right
15-sec Rest
30-sec Elevated Staggered Stance RDLs, Left
15-sec Rest

- REST 4 MIN before Part 2 -

Suggested Weight
Men: 40-55# DB(s)
Women: 25-35# DB(s)

Score: Weight Used on RDLs

COACHES NOTES
Holy hamstrings! The extra "reach" in the RDLs today are sure to light up your hammies. Don't hinge so low that your low back rounds. Only go as long as you can maintain a flat back! Before you dive into the deficit lateral lunge step, PLEASE be sure to do a few test lateral lunges without weight - first, without the plate and then with the plate. If you need to, mark where your static leg needs to be in order for you to have the correct stance each time. Also - be sure that your plate will not slide or shift. You can set a heavy DB on the opposite side to keep it still.

DB DEFICIT LATERAL LUNGE STEP
Stand with a dumbbell in your left hand and a 3-4" plate within a lunge-distance to your right. Step wide with your right leg and plant your right foot onto the plate. Send your right hip back and down as you squat into the leg. Let the arm holding the dumbbell hang long but be sure to keep your chest proud and your torso as upright as you can manage. You may need to let your left toes lift from the floor and rotate up toward the ceiling. Do your best to get your hip below your knee on your right side but if you feel your heel starting to lift, stop there. Once you get to depth, drive through your right heel to stand and step your feet back together. Stay on that side until the 30 seconds are over. Then switch the dumbbell to the right hand and turn around so that the plate is now on your left.

ELEVATED STAGGERED STANCE RDL
Stand with your left foot on a 3-4" plate and your right foot on the floor, in front of the plate. Hold a dumbbell in each hand. Put a soft bend in both knees, lift your chest real proud, and send your hips back. As your torso inclines forward, press back into the dumbbells so that they travel slightly behind the forward leg. As the dumbbells pass your knees and reach mid-shin, drive through both heels to come back to standing.

Part 2

4 Rounds (8 Minutes)

30-sec V-Up to V
30-sec Rest
30-sec DB Bear Crawl March (15s Fwd/15s Bkwd)
30-sec Rest

Suggested Weight
Men: 40# DB
Women: 25# DB

Score: Total "V-Up to V" Reps

COACHES NOTES
Two new movements in this part of today's B&G so be sure to watch the demo video and/or read the written descriptions! If you're having trouble with the rhythm of the V-Up to V, you can do just V-Ups, just Vs, or tuck ups! For the bear crawl march, the goal is to move continuously for 30 seconds. If your space is limited and you can't move forward/backward for 15 seconds at one time - you can move back and forth in 5-sec intervals!

V-UP TO V
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body. As soon as your body is laid out again, snap back up - this time with your legs wide (like a V) and reach your arms between. That's 1 rep. Then lower back to hollow body and start back over with the classic V-Up.

DB BEAR CRAWL MARCH
Start on your hands and knees with a dumbbell on the floor beneath you. Your wrists should be stacked directly beneath your shoulders and your knees directly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Reach with your right hand and grab hold of the dumbbell. Lift it and place it down out ahead of your hands. Then crawl forward until it's beneath you again. Grab it with your left hand this time and place it down in front of you. Continue moving forward for 15 seconds. Then for 15 seconds, crawl backwards, bringing the dumbbell back beneath you as you crawl behind it. If you can't move in one direction for a full 15 seconds, you can move forward and backward in 5-sec intervals until you've hit 30 seconds.

MAMA MODIFICATIONS

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.

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.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 3 Minutes x 30 Minutes (5 Rounds of both A & B)

A (Min 0-3)
8 Tempo RDLs @ 40X1
16 Deficit Alt. DB Reverse Lunges
30-Sec Bottom Squat Hold

B (Min 3-6)
Accumulate 60-sec L-Sit

Suggested Weight
Men: 40-55# DBs
Women: 25-35# DBs

Score: Weight Used

COACHES NOTES
The way this one works is you'll complete the RDLs, reverse lunges, and squat hold in the first three minutes (0:00-3:00). Rest any time that you have remaining in those three minutes. Then from 3:00-6:00, you'll accumulate 60 seconds in an L-sit. Rest any time remaining until 6:00. Then you'll go back to the RDLs, lunges, and hold from 6:00-9:00. Continue alternating in that pattern until 30 minutes are up.

The tempo for the RDLs is 4 counts down, explode up, 1 count hold at the top. The hold at the bottom of the squat should be active - not relaxed. You can do the L-sit from between parallettes, plates, boxes, or even from a hang.

ROMANIAN DEADLIFT (RDL)
Star standing with the bar hanging in your arms. Hands just outside the legs. The feet are under the hips. Heels are down. Reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will keep your knees back and "stiff." When the bar reaches mid-shin - before the plates touch the floor - drive the heels into the ground and lift the chest to stand. Squeeze the butt. Don't lean back.

DEFICIT REVERSE LUNGE
Start standing with both feet on a 3-4" plate or other stable, elevated surface. Hold a dumbbell in each hand at your sides. Step back with one foot. Take a far enough step that the forward shin remains vertical as you lower the back knee to touch the ground gently. You will be travelling a further distance because of the deficit created by the forward foot. Once the knee touches, drive through the heel of the front foot and the toes of the back foot to stand and bring the back foot on top of the plate. That's 1 rep. Alternate legs every rep.

If you're struggling to do these at a deficit, you can hold one weight at your chest in the goblet position, go unweighted, or do regular reverse lunges.

BOTTOM SQUAT HOLD
Lower to the bottom of the squat. Keep your heels down, knees out, chest lifted, and back arched. It helps if you imagine you're screwing your feet into the floor as you pull your shoulders back. If you absolutely need to you can press your palms together in front of your chest and drive your knees out with your elbows. Or stand near a doorframe or rig post to assist you in staing active.

L-SIT
Place your hands on two objects equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes, etc), squeeze your legs together and extend them out in front of you. Continue pressing your shoulders away from your ears as you hold your legs out.

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang (same idea just while hanging from a bar)!

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

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.

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. 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!

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WARM UP
LOWER BODY DUMBBELL WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

Every 5 Minutes x 25 Minutes (5 Rounds)

10 Cossack Squats, R
10 Cossack Squats, L
15 Weighted Sit Ups
15 DB Squats
20 Supermans
20 No-Touch 2-Count Mountain Climbers

Suggested Weight Range
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Extra Challenge: Hold single weight at chest for Cossack Squats

Score: Weight Used for DB Squats

COACHES NOTES
Take your time with the Cossack Squats. Focus on keeping your weight in your heels as you shift your hips back but don't be afraid to allow some to shit into your mid-foot as you descend. What we don't want is for the heel of the squatting foot to lift up. These are unweighted but if you want to add an extra challenge to those, you can hold a dumbbell or kettlebell at your chest in the goblet position. Keep the weight at the chest for the sit ups if you can. If you need a little momentum, you can bring it overhead. Be sure to read the written description and/or watch the demo video for the mountain climbers since they're performed a little differently today!

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.

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. Hold the weight at your chest as you lie onto your back then squeeze hard through your belly to sit forward and up. Of course - lower the weight if necessary to keep moving.

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.

SUPERMAN
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the floor to start the next rep.

NO-TOUCH 2-COUNT MOUNTAIN CLIMBERS
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 1-2 count. 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.

MAMA MODIFICATIONS

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.

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!

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

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

EMOM x 30 Minutes (6 Rounds)

Min 1: 15 Goblet Split Squat, Right
Min 2: 15 Goblet Split Squat, Left
Min 3: 20 Eye Level DB/KB Swings
Min 4: Accumulate Max Alternating Contralateral Plank Lifts
Min 5: Rest

Suggested Goblet Squat Weight
Men: 40-55# DB/KB
Women: 20-35# DB/KB

Suggested Eye Level Swing Weight
Men: 60-70# DB/KB
Women: 40-55# DB/KB

Score: Total # of Contralateral Plank Lifts

Goal: 120-180 Reps

COACHES NOTES
Choose a weight for the split squats that will allow for you to get all 15 reps done unbroken. Remember for a split squat that you won't step your feet together for every rep - you'll just keep the split stance, lower to touch the back knee down, then drive through both feet to come back up. Go heavier for the swings (if you can) and be sure you can do those 20 reps in 1-2 sets. You'll likely have 25-35 seconds to rest for the first three minutes of each round. For the plank lifts, raise and lower the opposite arm and leg under control. Every "lift" counts as 1 rep toward your score.

SPLIT SQUAT
Assume a split stance (same footing you'd use for a lunge). You will hold a dumbbell at your chest and will lower until the knee kisses the ground. Drive through the front heel to stand. Maintain the same stance for 15 reps on your right leg. Then switch your stance for 15 reps on your left leg.

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

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!

CONTRALATERAL PLANK LIFT
Start in a plank position (top of the push up).Keeping your knees squeezed and your belly tight, lift your right leg and your left arm until they are parallel with your body. Then lower them under control back to the plank. That's 1 rep. Then you'll switch to the opposite sides - left leg and right arm. That's 2 reps. You'll continue alternating with each lift. Do your best to keep your shoulder active and your hips level.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 2 Minutes x 24 Minutes (6 Rounds of both A & B)

A (Min 0-2):
12 Single DB Back Rack Good Mornings
12 Single DB Back Rack Step Ups w/ Slow Lower

B (Min 2-4):
9 - 1/4 Get Ups w/ 2-sec Pause at Top, R
9 - 1/4 Get Ups w/ 2-sec Pause at Top, L

Score: Weight Used for Good Mornings/Step Ups

COACHES NOTES
So the way this one works is you'll complete the good mornings and the step ups within the same 2-minute window. Rest any time that you have remaining after completing the 12 and 12. Then, when the clock hits 2:00, you'll do the 1/4 get ups. Rest any time you have left until 4:00. Then alternate back and forth in that same pattern until 24:00.

There should be plenty of time to get this work done so we want you guys to really take your time to move well and with control.

If for some reason the single DB back rack is unsafe or too uncomfortable, you can swap the good mornings for stiff leg deadlifts and change to a goblet hold for the step ups!

SINGLE DB BACK RACK GOOD MORNING
You will start with the dumbbell resting on your back (one head on either side of your neck) and your feet hip-width apart. 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.

SINGLE DB BACK RACK STEP UP W/ SLOW LOWER
You will start with the dumbbell resting on your back (one head on either side of your neck) and facing your box or step. 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, on the same leg that you stepped up with, lower yourself back down under slow control. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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.

MAMA MODIFICATIONS

1/4 Get Ups

If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Palloff 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.

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

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.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

7 Single Shoulder Side Lunges, R
7 Single Shoulder Side Lunges, L
14 Leg Pike Ups
14 Alt. Staggered Stance RDLs
28 Alt. Crossbody Toe Touches

Take your time between movements. Rest 30-60 seconds between rounds.

Score: Weight Used for RDLs

COACHES NOTES
Be sure to step out WIDE for the lunges and sit back into your heel. It's OK - and probably best - if your opposite toes lift up from the ground and rotate up toward the ceiling. Watch the demo video and/or read the written descriptions for the leg pike ups and crossbody toe touches so you know you're doing them correctly! Go as heavy as you can on the staggered stance RDLs without needing to break up the 14 reps more than once.

SINGLE SHOULDER SIDE LUNGE
You will hold a DB or KB on the opposite shoulder of the working leg (whichever leg is stepping out and in). Step out to a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down. Keep your belly squeezed tight and grab the ground with your toes for balance. If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down. Drive through your heel to stand up and step your feet back together. Repeat that on the same leg until you've finished all 7 reps then switch to the other leg.

LEG PIKE UP
Start seated with your legs extended in front of you and your hands planted on the sides of your hips. Sit up tall with a proud chest and point your toes so that your quads engage. Then, gently pressing through your hands, lift your straight legs up as you crunch your torso forward slightly. Raise your feet up maybe 2 feet from the floor then lower back down until your heels are hovering above the floor and go again.

ALT. STAGGERED STANCE RDL
Stand holding a dumbbell in each hand at your sides. Step one foot forward slightly. Keeping both feet flat and a soft bend in both knees, send your hips back as your torso leans forward. Keep your chest proud and belly tight. Only lower the dumbbells so far down to maintain a flat back. If that means you can touch to the ground, great! If not, no biggie! Just get as low as you can before coming back to standing. Step your feet back together then step the opposite forward slightly before completing the next rep. Each rep = 1 toward the 14.

ALT. CROSSBODY TOE TOUCH
Start in the top of a plank position. Raise one knee up towards your belly and reach your foot across your body towards your opposite hand as you rotate your hips. Lift the opposite hand of the working leg to touch your toes then quickly bring your foot back to the plank position. Repeat on the opposite side. Every toe touch 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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

PART 1

EMOM x 18 Minutes (6 Rounds)

Min 1: 8 Goblet Squats @ 3030 Tempo (See Coaches Notes)
Min 2: 16 HEAVY Eye Level KB/DB Swings
Min 3: 24 Hollow Rocks

- REST 2 MINUTES BEFORE PART 2 -

Suggested Goblet Squat Weight Men: 40-55# DB/KB
Suggested Goblet Squat Weight Women: 20-35# DB/KB

Suggested Eye Level Swing Weight Men: 60-70# DB/KB
Suggested Eye Level Swing Weight Women: 40-55# DB/KB

Score: Weight Used for Swings

Goal: Get all of the work done within the minute the entire time!

COACHES NOTES
The tempo for the goblet squats is 3 seconds down, 0 seconds at the bottom, 3 seconds up, 0 seconds at the top. Watch your clock/watch so that you're following a true 3-second tempo. If you do this correctly (and unbroken) it should take 48 seconds to do the 8 reps. If holding a weight is too difficult, do tempo air squats. For the swings, HEAVY is a relative term - whatever is heavy for YOU. If you don't have a KB/DB that you feel is especially heavy, use what you have and up the reps to 20-24. For the hollow rocks, your top priority should be continuous low back pressure into the floor. If you feel your lower back wanting to pull up and away from the floor as you rock, try lowering you arms to your sides, tucking one or both legs, or both!

GOBLET SQUAT
Hold your DB/KB at the chest. 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!

EYE LEVEL KB/DB 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!

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.

PART 2

For 5 Minutes:

Accumulate As Much Time As You Can in a Hand Plank

*Every minute (including 0:00), complete 10 Jumping Lunges

No score! Just hold as long as you can!

COACHES NOTES
So you'll start the clock an immediately do 10 jumping lunges then as soon as you're done with those, you'll assume the top of a plank position. Hold for as long as you can until the next minute starts, then you'll hop up and do another 10 lunges before going back to the plank. The holds in between the lunges DO NOT have to be unbroken. So if you have 40 seconds left in the minute after the lunges, and you have to break with 20 seconds left, that's OK - just try to get back up and accumulate more time before the time's up.

HAND PLANK
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

JUMPING LUNGE
Start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.

Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.

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.

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.

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.

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!

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WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

EMOM x 25 Min (5 Rounds)

Work for 40 Seconds of Each Minute

Min 1: Side Plank Hip Drops, 20-sec Right/20-sec Left
Min 2: Single Leg Glute Bridges, 20-sec Right/20-sec Left
Min 3: Elbow Plank
Min 4: Side Lying Leg Lifts, Right
Min 5: Side Lying Leg Lifts, Left

COACHES NOTES
For the first two minutes of each round, it's OK if you go over the 40 second mark to get all 20 seconds out of each side. It'll take a few seconds to switch sides. Read the written descriptions for these movements to make sure that you are performing them correctly!! That'll ensure that you're working the muscles you should and getting the results that you should.

SIDE PLANK HIP DROP
Start lying on one side of your body with your torso propped up with your elbow and your hips, knees, and ankles stacked one above the other. Press into your elbow and foot to lift your hips up so that your body is in a straight line. From this base position, slowly lower your hip to touch to the floor then lift it back up to the start position. If you can't go all of the way down, just drop as low as you can before coming back up. As you drop your hip, be sure to continue pressing your shoulder away from your ear and resist rotating forward a whole bunch.

SINGLE LEG GLUTE BRIDGE
Lie on your back with one leg extended and the other leg bent, foot planted, heel a few inches away from your butt. With your hands at your sides, drive into your planted heel to lift your hips up to the ceiling. Try not to overarch your back - keep your belly tight and focus on only using your butt and hamstring to get your hips up.

ELBOW PLANK
Start lying on the ground, belly-down with your legs together. Prop your torso up onto your elbows - make sure that they are stacked directly beneath your shoulders. Press into your elbows and toes to lift your body up into a straight line. Try to spread your shoulder blades apart. Squeeze your thighs, butt and belly the entire hold.

SIDE LYING 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

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.

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.

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.

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!

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WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

EMOM x 24 minutes

Min 1: 15 Unbroken No Lockout Assisted Step Ups, Right
Min 2: 15 Unbroken No Lockout Assisted Step Ups, Left
Min 3: 15 Box Hamstring Curls
Min 4: 20 Alternating Reverse Plank Oblique Leans

Score: # of Minutes that you get all the work done within the minute (and the step ups HAVE to be done unbroken to count)

Goal: Choose a step up variation that allows you to do all 15 reps unbroken each time

COACHES NOTES
This workout has a few new movements to the Butts & Guts program. The assisted no lockout step ups are meant to keep your working leg under tension for a solid 20-30 seconds. It's likely going to burn. If you find it isn't, consider increasing the height of your step/box or adding weight to the free hand! Be sure to read the written descriptions and watch the demo videos so you know how to properly perform these movements!

NO LOCK OUT ASSISTED STEP UP
Set up your box or step near a sturdy object that you can hold onto for assistance during this movement. A rig post, countertop, bike, something. Start with your working foot on top of the box and nearest to your support. Make sure your WHOLE FOOT is on the box - no heel hanging off the edge. Grab your support with the same arm as the working leg (if you choose to do these weighted, hold a weight in the opposite hand). Drive through your heel to stand but stop just before your knee and hips lock out then lower back down to the floor. Then repeat. Your foot should stay on top of the box for all 12 reps. You can use your bottom foot to press of the ground a little, if you need to.

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.

REVERSE PLANK OBLIQUE LEAN
Start seated on the ground with your legs straight and together. Plant your hands near your hips with your fingers turned out slightly. Press into your hands and heels to lift your body up until it's in a straight line (a reverse plank). From this starting position, twist your hips to the right and lower them toward the floor. Be sure to keep your elbows locked out. Just before they touch the ground, bring them back to center, then repeat on the opposite side. Every "lean" is 1 rep toward your total. If doing these with straight legs is too difficult, you can bend at the knees to make these more accessible.

AMRAP 4 Min
10 Hand Release Russian Twists
15 Supermans

Suggested Weight Men: 35-50#
Suggested Weight Women: 20-35#

Score: Total Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Be smart during the twists! Make sure you're sitting up tall and bracing your belly every time you pick the weight back up to twist to the opposite side. Shoot for one round every 0:45-1:15!

HAND RELEASE RUSSIAN TWIST
You can use a plate, med ball or dumbbells for these. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and lower the weight to the ground on the right. Let go briefly, then grab the weight again and twist to the left. Lower the weight to the ground and let go briefly. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

SUPERMAN
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the floor to start the next rep.

MAMA MODIFICATIONS

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

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)

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.

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 Romainian Deadlifts.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

PART 1

6 Rounds (18 Minutes)

1 Min. Slow-Lower KB/DB Power Clean + Goblet Squat
30 Sec. Rest
1 Min. Alternating Goblet Step Ups
30 Sec. Rest

- REST 2 MINUTES BEFORE PART 2 -

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used

COACHES NOTES
The goal for the working minutes is NOT to get as many reps as you can, but rather to move through the movements with control and intention. Shoot for 7-10 reps per minute of the slow-lower power clean + goblets squats and 14-18 reps of the step ups!

SLOW-LOWER KB/DB POWER CLEAN + GOBLET SQUAT
Start standing with the KB/DB in hands. If you're using a DB, hold one head of the dumbbell with both hands so that the lower head is hanging toward the floor. Take a solid 2-3 count to lower the KB/DB to the ground. Send the hips back, keep the chest proud and belly tight. Bend at the knees slightl as the KB/DB passes the knees. When it touches, start to stand and as the KB/DB reaches mid-thigh, drive hard and fast through the heels to accelerate the KB/DB up to the chest. Reposition your hands to the base of the KB handle or to underneath the upper DB head so that it's resting in your palms.

From here, send the butt back and down as your drive the knees out. Keep the weight close to your chest. When your butt gets below your knees, drive through your heels and squeeze your butt to stand. Lower the weight back to your hips to start the next rep.

ALTERNATING GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. 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. Make sure you choose a weight and a height that you are comfortable stepping up AND down. These are alternating so you'll switch the foot you step up with for each rep.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now, you can sub alternating goblet lunges.

PART 2

4 Rounds (8 Minutes)

30 Sec. Side Plank Half Pike, R
30 Sec. Rest
30 Sec. Side Plank Half Pike, L
30 Sec. Rest

No weight needed!

Score: Total Reps

COACHES NOTES
The goal for this one is to find a challenging but doable version of this dynamic plank and then get as many reps as you can within each working interval. You can do the side plank from your hand or elbow and with a straight leg or bent knee. Again, find what will challenge YOU the most and stick with that.

SIDE PLANK HALF PIKE
Start lying on one side of your body with your torso propped up with your elbow and your hips, knees, and ankles stacked one above the other. Press into your elbow and foot to lift your hips up so that your body is in a straight line. From this base position, you're going to swing your top leg forward until it's in line with your hip then bring it back to its start position in the plank. If you'd like you can position your top hand at hip height as a target for your toe to touch to. If you'd like to make this more challenging, hold the plank from your hand rather than your elbow. If you need something a little more accessible, try bending at the knee as your raise the leg up - like a plank knee-up.

MAMA MODIFICATIONS

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.

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.

Side Plank Half Pike

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.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

EMOM x 30 Min
(Every Minute on the Minute for 30 Minutes)

0:00-10:00 (Switch legs each minute)
40-sec Single Leg RDL + Side Lunge

10:00-20:00 (Complete BOTH each minute)
10 Jumping Air Squats
10 Pass-Under Crunches

20:00-30:00 (Switch holds each minute)
30-sec Bear Crawl Hold
30-sec Superman Hold


Suggested Loading:

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used for Single-Leg RDL + Side Lunge

COACHES NOTES

Okay, guys. For the first 10 minutes of this workout, you'll spend 40 seconds of each minute performing as many single leg RDL + side lunges as you can on one leg. The next minute, you'll switch to the other leg. After 10 minutes, you'll spend the next 10 minutes completing 10 jumping squats and 10 pass-under crunches in the same minute. For the last 10 minutes, you will hold a bear crawl for 30 seconds, then rest, then the next minute you'll hold the superman position for 30 seconds and continue alternating back and forth till the clock hits 30 minutes.

The 10-20 min section gets spicy! If you need to drop the reps to 8 or so. You could be getting 25-30 seconds of rest each minute.

SINGLE-LEG RDL + SIDE LUNGE
Start standing with both feet planted and a dumbbell in one hand. Lift the foot that's on the same side as the dumbbell and start to hinge at the hip. Soften the knee of the support leg, keep your chest lifted and back flat. Reach the dumbbell toward the ground as you elevate your back leg. Touch the upper dumbbell head to the ground near your foot then squeeze your butt and drive your heel into the ground to stand. That's the single-leg RDL.

To go into the side lunge, you're going to step out with the leg opposite of the dumbbell (the same leg you completed the RDL with). Make sure you take a wide enough step that your heel can stay down as you send your hips back and down into the lunge. Feel free to let the toes of the opposite foot lift up if your hamstrings are screaming. Drive through your heel to stand and step your feet back together at the top. Then repeat the single-leg RDL on the same leg!

JUMPING AIR SQUAT
These will be performed by standing with the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down and drive the knees out. You may use a target to help you find depth if necessary. Ideally you will go down to where your butt is lower than your knees at the bottom. In this bottom position you need your heels down, knees out, belly tight, chest up! No rounding or plopping down there! Then drive hard and fast through the heels to jump up out of the bottom. Feel free to reset your feet each rep. If you have any pain or tend to collapse - squat to a target that is a bit higher - making sure that you don't shift forward on your toes!!

PASS-UNDER CRUNCHES
Start lying on your back with your legs straight and together, arms at your sides with something super light in one hand - like a band, sock, t-shirt (you get the idea). Lift and bend your legs as you squeeze the abs and lift the upperback off the floor. Continue tucking your knees up to your chest and pass the object you're holding under your feet to the opposite hand then relax back to the ground. Be quick about the transition so you don't have to squeeze your abs for long!

BEAR CRAWL HOLD
Start on your hands and knees. Your wrists should be stack diretly beneath your shoulders and your knees diretly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Hold here for the 30 seconds.

SUPERMAN HOLD
Start lying on your belly with your arms overhead and your legs straight and together. Reach through your fingertips like you're trying to touch your biceps to your ears. Point your toes like you're trying to touch them to the wall behind you. Squeeze your butt, lower back and hamstrings to lift your legs and chest from the floor. Don't let your knees bend!! Hold here for the 30 seconds.

MAMA MODIFICATIONS

Jumping Squat

This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings, Lateral Lunges, Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock

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.

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!

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!

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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

Score: Weight Used

Goal: Pick a weight that allows you to get the lunges done in 40 seconds or less the entire time!

COACHES NOTES
The Lunge Doubles are a relatively new movement to the Butts & Guts program so be sure to watch the demo and/or read the written description on how to do those properly!

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
You'll get the added benefit of some shoulder strengthening in this quick finisher! 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)!

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

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.

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.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

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 between 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Score is weight used for Good Mornings.

COACHES NOTES
You could also do the split squats holding a single dumbbell in the goblet position - or a plate in a bear hug position.

If you don't have a bar you can swap stiff legged deadlifts for the good mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Go super light on these if you are fairly new to this movement.

IT IS EXTREMELY IMPORTANT TO KEEP YOUR BELLY TIGHT AND CHEST LIFTED!

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 (on a plate or something sturdy a few inches off the ground). You will hold a dumbbell in each hand and will lower until the knee kisses the ground. Drive through the front heel to stand. Maintain the same stance for 8 reps on your right leg. Then switch your stance for 8 reps on your left leg.

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

Guts:

In 8 Minutes:

Max Plank Hold

Every time you come down - complete 8 Love Taps

COACHES NOTES
So you'll start a clock counting down from 8 minutes (or up, whatever you prefer). Hold a plank for as long as you can. If you break, do 8 love taps and then get right back to the plank. Repeat until 8 minutes are up. The goal is to either be holding or tapping the entire 8 min!

Plank 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!

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"!

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

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.

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!

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WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

Not for Time

10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift

Weight suggestions:
Men: 30-50# DBs
Women: 15-35# DBs

Score: Weight for the dumbbells you use.

COACHES NOTES
Remember, this isn't for speed. Move well and move with intention.

For the jumping squats, you will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. From that position, you'll drive through your heels and jump all the way up till your hips and knees open up.

If unable to jump you may do a pause at the bottom + fast up air squat.

For the dumbbell snatch + lunge - you will start with the dumbbell between your feet. You will perform a dumbbell snatch by pulling from a slightly bent knee + chest up position. As you stand, drive through the legs and squeeze your butt to accelerate the dumbbell upward. Pull your elbow up high to keep the dumbbell close to your torso. Punch the dumbbell up until your elbow locks out. Once the dumbbell is locked out overhead with the bicep by the ear - you will perform a reverse lunge. As you get comfortable you can try to combine this 2 parted movement.

Do all reps on one side then all reps on the other.

For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Lower down slow and under control. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.

4 Rounds

Not for Time

8 Ring/TRX Band Knee Tucks
16 Love Taps

For the Ring or TRX Band Tucks you will put your feet through the rings with your hands out in a plank position out front. You will pull the knees to the chest, then back out to plank.

You may try doing one knee at at time if necessary. If you do not have the TRX Band or Rings to use - you may roll a yoga ball in or do pike ups with feet on the box.

The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back over to the other side. Every lift up and over is one rep.

MAMA MODIFICATIONS

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.

Jumping Squat

This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings, Lateral Lunges, Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

Every minute on the minute for 20 Minutes:

Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest

Repeat 3 more times (4 Rounds Total)

Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells

Score: Don't worry about it too much. Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.

Goal: Give yourself 20 seconds or so rest at the end of each minute. But challenge yourself!

COACHES NOTES
So the way this one works is when the clock starts, you'll complete 12 squats then rest until the next minute starts. At that time, you'll do 15 rolling hips ups then rest till the next minute, so on and so forth until 20 minutes are up!

DUMBBELL SQUATS
For these squats 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.

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.

DUMBBELL LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

WEIGHTED SIT UPS
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.

Part 2:

5 Min AMRAP
20 Love Taps
30 Bicycle Crunches

No weight needed.

Score: Total Completed Rounds + Any Additional Reps

Goal: 2-3 Rounds +

COACHES NOTES
Cycle through 20 love taps and 30 bicycle crunches as many times as you can in 5 minutes!

LOVE TAPS
For 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 both legs and bring them up and over to the other side to tap the floor. Each tap = 1 rep.

BICYCLE CRUNCHES
For the bicycle crunches, 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. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.

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.

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!

Candle Stick Roll Downs

If you notice coning or doming in the candlestick position you can try using assistance, 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)