March 2016: BIRTHFIT Online Coaching Day 14

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Let's start today with some major POSTURE AWARENESS. I'm talking 5-7 minutes minimum. Then, follow it up with some PVC Movement. If you are one that gets super annoyed or hates making time for meditation, breathing, or posture awareness, then you are definitely need this and more. Give yourself a moment to check in with yourself.

[vc_video link="https://www.youtube.com/watch?v=ftfaj2trkPI"]

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

 

Now, let's get the bigger muscle groups activated and muscles properly firing. I want you to actually think about the intention of each movement and how it can translate into your daily life.
Functional Progression 2 
10 reps each side

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

Cat / Cow 
20 Inhales (Heart forward) and Exhales (Arch Midback)

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

 

Strength 

Make 5 Attempts at 60s Overhead Object Hold.
Some objects that are commonly held overhead are double kettle bells or dumb bells, rubber plates like 25lbs or 45lbs, a med ball of varying weights, or a sandbag. It is up to you and you may increase with each attempt. Remember, when your form starts to fault then you are done.

[vc_video link="https://www.youtube.com/watch?v=Y-F96nOflfg"]

 

Conditioning

Today’s workout is a unique interval style. Go through the movements with a sense of urgency because you have a minute rest after each little couplet. The shuttle should be marked as 50’ out and 50’ back. Plant your foot and then turn around. For the push press, pick a weight that is light to medium (45lbs-65lbs). For the double kettle bell clean and press, pick a light to medium weight (15lbs-35lbs each).
6 Rounds:
8 Push Press
20 Double Unders (or 40 Singles)
-Rest 1 min-
8 Double Kettle Bell Clean and Press
200’ Shuttle Run
-Rest 1 min-

 

[vc_video link="https://www.youtube.com/watch?v=kyo4h5nNl8A"]

 

Accessory / Bonus 

Have you seen the webinar on the pelvic floor?

[vc_video link="https://www.youtube.com/watch?v=fMmk6zch5I4"]