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August 2016: Online Coaching (8)

August 2016: Online Coaching (8)

August 12, 2016
Warm Up

Posture and Breath


Two-Minute Drill. You learned this yesterday. So, forget about everything and just breathe for two minutes

The Functional Progression


FP 2 x 20 Each Side

For Quality


15 Inverted Rows

4 Overhead Walking Lunges (Warm Up)

60s Lizard Stretch

Strength

The conditioning is pretty long and shoulder intensive. Please be mindful and treat your body accordingly. Please do one or two warm up sets before getting into these working sets. Go as heavy as you can be successful for all three sets.

3 x 8 DB Incline Bench

Conditioning

This should be at 65-75% intensity with the focus on QUALITY. Use a weight for dumbbells in which you can keep your rib cage stack on top of your pelvis and your elbows locked out pressing above your head. Strict Pull-ups or ring rows are fine for this workout. The elevated push ups should be done at a height in which you can maintain a straight line with your body and still make contact with your chest at the bottom. Please keep your elbows next to your rib cage. If you know you have DRA, then you need to be extra awareness to the entire body moving as one to an elevated destination (bench, box, stack of plates, etc). Make an effort to rest between rounds rather than during movements. Have fun!

6 Rounds:

12 Dumbbell Overhead Walking Lunges

6 Strict Pull Ups or Ring Rows

4 Elevated Push Ups

Accessory

3 x 12 Dumbbell Roll Backs

3 x 30 Tricep Extensions

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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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