GET STARTED
GET STARTED
GET STARTED
August 2016: Online Coaching (9)

August 2016: Online Coaching (9)

August 15th, 2016

Do you know what the Webster Technique is?

Warm Up

If you prefer, you can set a clock for 15 minutes and flow. Establish your posture and breath. Then, move through the functional progression. Make an effort to do 10-15 reps of each step of the functional progression. Listen to your body and move with what feels naturally.


Posture and General Awareness

The Functional Progression

For Quality


3 Rounds:

  • 5 Bulgarian Split Squat RIGHT
  • 5 Bulgarian Split Squat LEFT
  • 5 Staggered Stance Good Morning RIGHT
  • 5 Staggered Stance Good Morning LEFT
  • 60-90s Squat Therapy

Strength

These are sets in which you can breathe throughout. The focus is not the weight but your breath. Take at least 2-3 warm up sets and then decide your weight for the first set. If you know your 1RM then it’s most likely 50%. If you do not know your 1RM, then choose to start with a load that you feel like you could easily do 10 reps of.

5 x 5 Back Squats with Your Breath

Conditioning

Today’s conditioning is a little kettlebell flow. Try to do each round unbroken. Pick a pair of kettlebells that you can do for all three movements- the swing, the clean, and the press. If you are in the early part of your pregnancy or double unders are still comfortable, then you can do 40 instead of 20 ball taps. There should be no leakage during either of those movements. If there is, then let’s talk about it and change it up.

5 Rounds:

20 Alternating Ball Taps (or 40 Double Unders)

10 Double KB Swings

8 Double KB and Press

Accessory

4 x 30 Hamstring Curls

Get Started

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.

0 Comments
Add Comment

BIRTHFIT Consultation

with Coach Leah

Are you ready to explore your fears, desires, and values around birth? Inside this consult, you will discover new avenues to cultivate during your pregnancy or immediate postpartum period. Our team will offer specific strategies to enhance each of your four pillars as well as some intangible guidance. After your call, you will receive an outline of what was discussed so that you may start practicing and be in action around your desires and values.

Join the B! Newsletter

Never miss offers, news or tips that we ONLY share via Email!

Required field!
Required field!

Stay connected @birthfit

Become a part of our movement #birthfit #B!community

WEBSITE ACCESSIBILITY:
It is our goal to ensure that persons with disabilities have a full and equal opportunity to benefit from the goods and services offered through the Website. If you are having trouble accessing the website or using any of its features, please email us at EMAIL for assistance. We will be happy to provide you with the information or transaction you seek through an alternate communication method.
© COPYRIGHT 2021-2023 BIRTHFIT. ALL RIGHTS RESERVED.
Your cart is empty Continue
Shopping Cart
Subtotal:
Discount 
Discount 
View Details
- +
Sold Out