March 2016: BIRTHFIT Online Coaching Day 12



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.
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Move on to some Air Squats and Cat/Cow.
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Movement, Mobility, and Activations 

Let's spend some time opening the hips. Spend 1-2 minutes on each hip with the standing TRIANGLE POSE. Then, at least 3-5 minutes in the bottom of a squat for the oh-so-valuable Squat Therapy.
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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.
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For today's bench press training, use only a wide grip. Be sure to engage your whole body, and for training purposes, please keep your whole foot on the ground and drive through your heels. You should FEEL your mid back participating in this movement. Perform 3 reps and rest standing/walking around.
Bench Press
9 x 3
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For today's workout, you will want to choose a push-up option that you can get a few reps but is still a little challenging. Same for the dumb bell (or kettle bell) front squats. Doable weights but still a bit of a challenge. Try to keep your tailbone lifted throughout the bear crawl and reach and pull with your heels during the crab walk. Have fun!
4 Rounds:
50' Bear Crawl 
20 Elevated Push-Ups
50' Crab Walk
20 Dumb Bell Front Squats 


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Bonus :) 

Common signs of labor...

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