March 2016: BIRTHFIT Online Coaching Day 9

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Warm-Up & Movement, Mobility, and Activations 

Let's start Monday with some full body joint mobilizations. Turn on some good music and start moving. Try to get 10-15 circles, rotations within each joint.

[vc_video link="https://www.youtube.com/watch?v=XwiiCdj6i_s"]

Let's spend some time opening the hips. Spend 2-3 minutes on each hip with the Standing Pigeon Stretch. Then, at least 3-5 minutes in the bottom of a squat for the oh-so-valuable Squat Therapy.

[vc_video link="https://www.youtube.com/watch?v=yq8ka6glT5s"]

Once your joints are feeling lubricated and the blood is pumping a little, move on to the functional progression part 2. The goal is to warm up the deep core and posterior chain through this innate movement. Really check in with yourself and your physical body here.

[vc_video link="https://www.youtube.com/watch?v=Otnv8X5h0hA"]

 

STRENGTH 

Today's strength is the GOOD MORNING. I'm not even joking when I say PLEASE WATCH THE VIDEO TO MAKE SURE YOU ARE DOING THE MOVEMENT CORRECTLY. Too often, athletes lose the curve in their lower back and/or try to fold more than their hamstrings will allow. Listen to your body and when you FEEL YOUR HAMSTRINGS then stand up by squeezing your booty.

[vc_video link="https://www.youtube.com/watch?v=qi0R0vzNzmQ"]

 

Conditioning 

Today's conditioning should take around 7-15 minutes depending on load and rowing. The hang power clean can be done with dumb bells or a barbell. You want the weight to be medium-heavy or a weight that you could do about 8-10 reps in a row before needing a little break.
Complete the following:
21 Hang Power Cleans
500m Row / 400m Run / 200m Walk
15 Hang Power Cleans
750m Row/ 600m Run/ 400m Walk
9 Hang Power Cleans
1k Row/ 800m Run/ 600m Walk

 

[vc_video link="https://www.youtube.com/watch?v=N7GLPxHVOig"]

Accessory 

BIRTH PLAN?

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