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



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



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




4 x 30 Hamstring Curls