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March 2016: BIRTHFIT Online Coaching Day 14

March 2016: BIRTHFIT Online Coaching Day 14

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.

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

Cat / Cow


20 Inhales (Heart forward) and Exhales (Arch Midback)

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.

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-

Accessory / Bonus

Have you seen the webinar on the pelvic floor?

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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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