March 2016: BIRTHFIT Online Coaching Day 6


Posture and Breath Awareness

Check-in with yourself. Use this as an opportunity to deepen your bond with baby. Spend 5 minutes belly breathing. You can lay on the ground or sit on a block or even stand.


Movement, Mobility, & Activations

The reason we focus so much on the FUNCTIONAL PROGRESSION, especially part 2, is because this is an innate human progression. If you watch babies, you will see that this is how the learn to turn over, crawl, and eventually squat to stand. During the postpartum period, we have such an awesome opportunity to establish a solid foundation if we just think about the progress rather than perfection.
If you have not read about the meaning of QUEEN IN TRAINING, please do so now:) This is a beautiful, transition of a journey that you are in the middle of, and I want you to embrace it.
I will be the first to tell you that you will never get your pre-baby body back. HOLD ON and READ ON. I say this because I believe in forward progression and never looking back. You are becoming a more evolved version of yourself. You are unlocking and discovering portions of yourself that you may have never known. This takes vulnerability as much as courage. You are becoming a mother for the first, second, or even fifth time. Surrender to the process. Because, if you do and embrace the journey, I guarantee you will be a much better, stronger, fitter version of yourself!
2 x 10 Each Side


Banded Pull Aparts 
3 x 25


Strength and Skill

Today's skill and strength portion focus on overhead strength, specifically the push press. For this training, I want you to pick a weight that is no more than 50-60% of your 1 RM, if you know it. If you do not know this number, then choose a weight that you could possibly do ten reps in a row with no problems. Warm up and get ready for the drill. The drill is 9 sets of 3 push press with a rest of 45 or 60 seconds between each effort. You must decide the rest and keep the same all the way through. Focus on keeping a tall torso and speed out of the bottom of the dip.
Push Press
9 x 3

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Today's conditioning is tough. It is mentally and physically tough. I need you to be feeling good. If today is not a feel good day for you, then either decrease the rounds to two or three rounds or do not do conditioning. It is four rounds of 20 OHS and 20 Box Jumps with a 2 minute rest after each round. The idea is to work hard for each round- dial up the intensity to about 80-85%. Pick a weight for the OHS in which you can do 20 in a row with no issues. This may be 15lbs, 35lbs, 45lbs, or 65lbs (do not go higher). Pick a box height in which you can do 20 box jumps or step-ups (be sure to alternate sides) in a row without slowing your cadence.
4 Rounds
20 Overhead Squat
20 Box Jumps or Step Ups
-Rest 2 Minutes-


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Accessory Work

Let's do some deep stretching. Be sure to breathe.
Straddle Stretch
2 Minutes
Chest Opener
2 Minutes