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March 2016: BIRTHFIT Online Coaching Day 7

March 2016: BIRTHFIT Online Coaching Day 7

Posture and Breath Awareness

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

Movement, Mobility, and Activations

PVC Warm Up

2 x 10 Each


[vc_video link=”https://www.youtube.com/watch?v=kzpbxzW7oxc”]


2 x 25′ Each

Crab Walk

Bear Crawl


[vc_video link=”https://www.youtube.com/watch?v=eVYjvS1Vwx0″]

Strength and Skill

SIDE LUNGES. This is not a skill or lift that is often practiced in the CrossFit world, but the strength and range of motion utilized in this movement is fantastic for helping to stabilize pelvis. Warm-up and then perform 3 working sets of 8 on each side. Yes, your weights will be lighter.


SIDE LUNGES

3 x 8 Each Side


[vc_video link=”https://www.youtube.com/watch?v=OiHHu8shePQ”]

Conditioning

Today’s conditioning is higher intensity cardio. Make sure you stay around 70% intensity throughout the workout. There is no built in rest, so you decide where you want to rest and when. If running is not happening for you, then perform a 250m row or 15 modified burpees or walk the 200m. We have women walk 200m all the time, and it’s still a great workout. Pick a weight for the double kettle bell swings that you can do all 10 reps in a row for at least the first round.


5 Rounds

10 Russian Double Kettle Bell Swings (26-35lbs)

200m Run


[vc_video link=”https://www.youtube.com/watch?v=Nld7725P0Xo”]

Accessory Work

We will finish with some of the animal movements we did in the warm-up. This may feel a little different now, so move with ease. You may want to throw some deep stretches in the mix as well.


2 x 25′ Each

Crab Walk

Bear Crawl

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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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