August 2016: Online Coaching (14)
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Posture and Breath
Spend 3-5 minutes Belly Breathing Today. You can be supine with feet up or standing or sitting on a black.
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! ++
For Quality
10 Plank to Downward Dog
10 Barbell Good Morning
20 Light Weight Front Rack Walking Lunges (see video in Conditioning)
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
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
Spend 10 minutes on Squat Therapy today. The goal would be able to sit 7-10 minutes in the bottom of an active squat.
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.