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March 2016: BIRTHFIT Online Group Coaching Day 4

Posture and Breath Awareness


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

Movement / Mobility / Activations

Be sure to include the Functional Progression (10 of Each) in your warm-up routine.


  • Part 1
  • Part 2
  • Part 3
  • Part 4


Today is an upper body/extremity focus day. Be sure to get shoulders and mid back mobile and warm.


  • Chest Opener– 2 Minutes

Shoulder Activations. Use 10-20 reps for each movement in the video.

Skill / Strength

We worked on the bench press two days ago. So, today we are focusing on gymnastic movements for the upper body.



  • +Use bands for both movements.
  • +Choose a band on scaling option in which you could do the set of 5 all together or in two sets.
  • +If pull-ups are not in the cards for you, then do RING ROWS.

+BONUS VIDEO

Conditioning.


Today’s focus is a mono-structural conditioning day. Pick one of the movements/activities below. The idea is to move at about 50-70% of your intensity and find an almost meditative pace. For the sled pull, this must be a WALK with the weight dragging behind you.


  • 2k Row
  • 20 Min Swim
  • 30 Minute Jog
  • 1 Mile Sled Pull (25-60lbs)
  • 45 Minute Walk

Accessory Work


3 x 12 Dumb Bell Roll Backs

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