GET STARTED
GET STARTED
GET STARTED
March 2016: BIRTHFIT Online Coaching Day 10

March 2016: BIRTHFIT Online Coaching Day 10

**Today there is some time spent in the forward flexion position. This can be one of the more challenging whole body stability movements when the deep core and/or posterior chain are not optimally functioning. If you know you have diastasis recti, then you will want to avoid the barbell bent over row and any of the other movements that may feel uncomfortable. You will want to change to a semi-standing and supported one-arm dumb bell row. Pay extra special attention to warming up your body and when performing the functional progression part 2. Separation is going to happen during pregnancy, but we still want all muscle groups active and playing the game. Train Smart! ***


Warm-Up


Get the blood moving.


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”]


Move on to some Air Squats and Cat/Cow.


[vc_video link=”https://www.youtube.com/watch?v=xeAwA171lko”]


Movement, Mobility, and Activations


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, move on to the functional progression part 2 and part 3. 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 is a pulling strength day. The Barbell Bent Over Row 12 x 2. Increase in weight for each set of two as you feel comfortable. Be sure to deadlift all the way up, establish posture, and then find that row position to perform the lift for two reps.


[vc_video link=”https://www.youtube.com/watch?v=zSjAc0i3prM”]


As mentioned above, if this movement does not feel awesome or you know that you have diastasis recti, then this is a movement you can do without. Substitute with standing dumb bell rows and use your other arm for support.


[vc_video link=”https://www.youtube.com/watch?v=q2Wbtwoklsg”]


Conditioning


For this workout, you have a fixed time that is probably a little longer than comfortable. You also have a certain amount of work (squat and run) you need to get done before you can actually make progress (pull-up reps). This is true of labor, my friends. No matter how long or short the first stage of labor is, there is work to be done. You just have to put your head down, close your eyes, and get in your zone. It is called labor for a reason. We must embrace the work, because I hear there is such a bundle of joy on the other side.


In 4 minutes, complete:


20 Air Squats

400m Run / 500m Row / 200m Walk / 50 Double Unders

Max Pull-Ups

-Rest 2 minutes-

Repeat


Accessory


100 Banded Face Pulls (break them up as needed)


[vc_video link=”https://www.youtube.com/watch?v=w4JNdppab4k”]

0 Comments
Add Comment

BIRTHFIT Consultation

with Coach Leah

Are you ready to explore your fears, desires, and values around birth? Inside this consult, you will discover new avenues to cultivate during your pregnancy or immediate postpartum period. Our team will offer specific strategies to enhance each of your four pillars as well as some intangible guidance. After your call, you will receive an outline of what was discussed so that you may start practicing and be in action around your desires and values.

Join the B! Newsletter

Never miss offers, news or tips that we ONLY share via Email!

Required field!
Required field!

Stay connected @birthfit

Become a part of our movement #birthfit #B!community

WEBSITE ACCESSIBILITY:
It is our goal to ensure that persons with disabilities have a full and equal opportunity to benefit from the goods and services offered through the Website. If you are having trouble accessing the website or using any of its features, please email us at EMAIL for assistance. We will be happy to provide you with the information or transaction you seek through an alternate communication method.
© COPYRIGHT 2021-2023 BIRTHFIT. ALL RIGHTS RESERVED.
Your cart is empty Continue
Shopping Cart
Subtotal:
Discount 
Discount 
View Details
- +
Sold Out