March 2016: Online Group Coaching Day 2


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Posture and Breath Awareness

Check-in with yourself. Use this as an opportunity to deepen your bond with baby.

Start moving and warming up.

Be sure to include the Functional Progression (10 of Each) in your warm-up routine.
Part 1
Part 2
Part 3
Part 4
*Tune into your body. Get to know your body and the movement.
Today is an upper body/extremity focus day. Be sure to get shoulders and mid back mobile and warm.
Chest Opener- 2 Minutes
We are drawing our attention to the BENCH PRESS today. I encourage you to warm-up to about 50-60% of your 1 Rep Max (if you know it) or a weight that you feel you could do for 10 reps (if you don't know your 1 Rep Max). Today is heavy single day. The intention for you to think about overall form, speed out of the bottom, and engaging your mid back and booty with each rep. Please watch the bench press video as well as THIS VIDEO before continuing.

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 Bench Press
+Rest as needed between efforts.
+Use a neutral or wide grip today.
+Rest seated or standing.

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“…Short periods on your back are generally fine. It is only a problem if a pregnant uterus inhibits return of blood to the heart. If so, a patient may feel nausea, etc. Once they adjust their position, the symptoms resolve. There are no long term harmful effects to mom or baby.” – Dr. Gigi Kroll


Today's conditioning

For this workout, you want to pick a ROW movement modification that you could comfortably do 5 reps of at a time at least for the first round. You can break the set of 5 up however you would like in the workout, but use that hypothetical for determining your scaling. Same idea for the Farmers Carry. Pick a set of dumb bells or kettle bells in which you can swiftly walk 50' out, pause if you need, and then 50' back. Each round will be quick so work hard, rest hard.
5 Rounds:
     10 Strict Pull-Ups or Ring Rows
     100' Farmers Carry (50' Out & Back)
-Rest 60s-

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Accessory Work

Today we are drawing our attention to the lock out portion of a press. Finish today with Tricep Extensions.

Tricep Extensions

4 x 25 (mini band)


Post your feelings, discoveries, support and more to the comments below!