BIRTHFIT Movement: The Lunge
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The lunge is a great movement that can reveal any asymmetries while also strengthening the legs, core, and posterior chain. Whenever we work with someone and they have any sort of discomfort while doing lunges, we advise them to see a chiropractor immediately. Just like the squat, the lunge may be an ideal position to birth your baby in.
[vc_video link=”https://www.youtube.com/watch?v=VJ7VTSK8twQ&feature=youtu.be”]
ROOKIE
Spend 15 min getting comfortable with the front squat. Use a PVC or light dumb bells to hold in the rack position.
8 min Running Clock:
20 Alternating Walking Lunges
30s Side Plank Hold (Knees or Toes)
*Rest as needed.
PROSPECT
Spend 15 min getting comfortable with the front squat. If you are experienced, then perform 3 x 5 at your pace and choice of weights.
8 min Running Clock:
20 Alternating Walking Lunges
30s Side Plank Hold
*Rest as needed.
ALL-STAR
Front Squat
3 x 5
10 min Running Clock:
20 Alternating Walking Lunges
4 Dumb bell Snatches (2R / 2L)
30s Side Plank
*Rest as needed.
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 ❤︎
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