August 2016: Online Coaching (15)
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Posture and Breath
I want to introduce you to the ‘J’ Breath. This is used to breathe baby down and this is a great example. Try it for a few minutes today.
The Functional Progression
FP1 x 10
FP2 x 10
FP3 x 10
For Quality
60s Chest Opener
10 Each Shoulder Activations
60s Lat Stretch Each Side
We focus on pull ups and dips today. The goal would be to do each set strict and unbroken. If you can easily do each set, then add a little weight such as a chain or a dumbbell between your legs. If you know you will have difficulty completing each set, then utilize bands for both the pull ups and dips and really focus on the negatives (coming or lowering down).
9-7-5-3-1-3-5-7-9
Strict Pull-Ups
Ring Dips
Today’s focus is a mono-structural conditioning day because we have not had one in a while. Pick one of the movements/activities below. The idea is to move at about 50-70% of your intensity and find an almost meditative pace for a longer period of time (think about labor). For the sled pull, this must be a WALK with the weight dragging behind you.
2k Row
20 Min Swim
30 Minute Jog
1 Mile Sled Pull (25-60lbs)
45 Minute Walk
You can complete the accessory before you do the conditioning if that is more convenient.
3 x 12 Dumbbell Rollbacks
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.