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BirthFIT Movement: The Pull Up

BirthFIT Movement: The Pull Up

[vc_video link=”https://www.youtube.com/watch?v=7JlwmLmqoLU”]


The Pull Up is a great full body exercise when done correctly and through the entire range of motion. Palms facing out and starting in a full elbow locked position, pull your body so that your chin is above the bar. Remember to engage your core and keep your feet glued together the entire movement. Modifications can and will be necessary as you progress through your pregnancy. Think about bands to take weight off or substitute ring rows to continue to maintain mid back strength.

TRAINING

Rookie

3 x 10 Pull Ups with bands or ring rows

3 x 10 Good Mornings (PVC or 15lbs Barbell)

3 x 5 Overhead Squats (Use same PVC or Barbell)


Then,

21-15-9

Box Step Ups

Dumb Bell Push Press (10-15lbs)


Prospect

3 x 10 Pull Ups with bands or ring rows

3 x 10 Good Mornings (15lbs- 35lbs with Barbell)

3 x 5 Overhead Squats (Use the same barbell to warm up with and increase weight as you feel comfortable and if appropriate)


Then,

21-15-9

Box Step Ups

Dumb Bell Push Press (15-25 lbs)


All-Star

3 x 12 Pull Ups with bands or ring rows

3 x 10 Good Mornings (35lbs- 55lbs)

3 x 5 Overhead Squats (Working Sets so make sure you warm up prior)


Then,

21-15-9

Box Step Ups

Dumb Bell Push Press (20-35lbs)

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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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