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August 2016: Online Coaching (10)

August 2016: Online Coaching (10)

Warm Up

Posture and Awareness


Watch the video above. Write down some mantras/affirmations for today.

The Functional Progression


Spend 4 minutes flowing/moving through the FP on your own. Get some volume and quality work on each side.

For Quality


2 Rounds:

  • 20 Wall Angels
  • 5 Each; One Arm Shoulder to Overhead Strict Press
  • 3 Each; Windmill

Strength

Warm up appropriately. This should go 9 sets of 3 reps every 45-60 seconds. Stand up and walk around between each set. Or if you do not want to walk, bend over a taller surface or box and just do figure eights with your hips. Just don’t sit still between reps today.

9 x 3 Wide Grip Bench Press

Conditioning

The pull-ups will most likely be done with band or ring rows or 4-5x standing banded rows. Doing the pull-ups in one or two sets is the goal for this workout, but no kipping. Use a barbell or kettlebells for the front rack lunges. Choose a load that you can do twenty in 2 sets or less. Then, stay around 70% intensity for the row or bike. Rest a full two minutes between rounds.

4 Rounds:

10 Strict Pull-Ups

20 Front Rack Lunges

30 Cal Row / AirDyne

-Rest 2 min-

Accessory

3 x 12 Tate Press

4 x 30 Face Pulls

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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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