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BIRTHFIT Movements: The Plank

BIRTHFIT Movements: The Plank

The plank is solid whole body exercise that will engage in the core.The shoulders are actively engaged and push the earth away. The core is solid like a Chinese Finger Puppet. The legs are slightly externally rotated so the butt muscles are engaged. And, the spine is neutral, elongating from head to toes.


Like with any other movement, if there is pain, discomfort, and you just don’t feel right then do not do this movement until seeing a doctor.


[vc_video link=”https://www.youtube.com/watch?v=edZxQGee7J8&feature=youtu.be”]

Training

Rookie

5Rounds:

10s-15s Plank Hold

200m Run/Walk

10 Alternating lunges

*Rest at least 90s between rounds.


Prospect

7 Rounds:

15s Plank Hold

200m Run/Walk

14 Alternating lunges

*Rest as needed between rounds.


All-Star

10 Rounds:

20s Plank Hold

200m Run/ Walk

20 Alternating lunges

*Rest as needed between rounds.

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Effective programs for both MIND ⊕ BODY

This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

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