August 2016: Online Coaching (14)

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Warm-Up

Posture and Breath

Spend 3-5 minutes Belly Breathing Today. You can be supine with feet up or standing or sitting on a black.

https://www.youtube.com/watch?v=A5D5EATwx-w

The Functional Progression
Really think about pushing bottom knee and foot into the ground to activate glute muscles. Stack your pelvis (make sure it’s in line). And, brace your belly with each movement. The kick through should only be done if the side plank portion feels stable for 10 reps. The kick is like kicking a soccer ball not a bicycle kick.
FP2- Perform 20 reps on each side.
++ If you have diastasis recti, please remember this exercise as you will do in place of push-ups and a few other movements. This movement is key! ++

https://www.youtube.com/watch?v=ET2ei-h6jYU

 

For Quality

10 Plank to Downward Dog

10 Barbell Good Morning

20 Light Weight Front Rack Walking Lunges (see video in Conditioning) 

https://www.youtube.com/watch?v=k4jvl06eU3A

https://www.youtube.com/watch?v=qi0R0vzNzmQ

 

Strength

The deadlift is one of the greatest posterior chain movements, especially when done correctly. Today is the SUMO STANCE DEADLIFT. Hands are at shoulder distance, inside the legs (as opposed to outside the legs). Be intentional with your movement. You can work up in weight through each set, and then you can go back down. Remember, we only take lifts that we know we can make, and we also only take 3 efforts at 80% or above. There are no missed lifts in BIRTHFIT training. We got to keep our confidence high!

Deadlift 5-3-1-1-1-3-5

 

Conditioning

A lot of us are familiar with the 21-15-9 rep scheme. It is designed to be fast and furious. However, today we do it twice. There is a 5-minute rest in between each mini-workout. Stay at about 70-80% intensity in the first portion and then try to maintain 80-85% intensity in the second half. Choose a set of dumbbells that you can complete 21 swings in a row.  Choose a set of dumbbells in which you can do all 21 walking lunges in row.

 

21-15-9

Double Kettle Bell Swings

Alternating Dumbbell Front Rack Lunges

-Rest 5 minutes-

21-15-9

Repeat

https://www.youtube.com/watch?v=Nld7725P0Xo

https://www.youtube.com/watch?v=84hArg_9bD8

 

Accessory

Spend 10 minutes on Squat Therapy today. The goal would be able to sit 7-10 minutes in the bottom of an active squat.

https://www.youtube.com/watch?v=6ucXdxKbmAs

https://www.youtube.com/watch?v=Wabq6Ou51kw