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March 2016: BIRTHFIT Online Coaching Bonus

March 2016: BIRTHFIT Online Coaching Bonus

Warm-Up

Spend some time rowing. First minute is nice and easy, Second minute is around 60-70%, and third minute is around 80-90%. Do this for three to five rounds depending on how you feel today.

Activations & Mobility

Standing Triangle Pose

60 seconds each side and repeat

Standing Overhead Hold: You choice of object.

4 x 30s

Functional Progression Part 2: Review from Yesterday!

25 reps Each Side

Strength.

Focus on form and quality. The dumb bell presses are seated so make sure your posture is on point. Your legs can be in a little straddle to make room for belly.


Perform 3 rounds for quality:

8 Inverted Rows

12 Seated Dumb Bell Presses

Conditioning

Interval style training within a given amount of time. Pick a weight for the push press that you can comfortably do 10 reps in a row for at least 2 rounds. You can walk or run the 200m. Or, you can substitute 20 box step-ups or a 250m Row.


AMRAP 16:

200m Run/Walk

10 Push Press

-Rest 60s-

BONUS:


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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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