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September 2016: Online Coaching

September 2016: Online Coaching

Warm Up

Posture and Breath

Send 5 minutes breathing.


The Functional Progression

We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today.

  • FP1 x 10, FP5 x 10
  • FP2 x 10, FP6 x 10


For Quality

This is a big focus of our work today, so be mindful of your movement.

3 Rounds:

  • 10 Single Leg Kettlebell Deadlifts
  • 8 Double Kettlebell Front Squats
  • 60s Straddle Stretch

Strength

Your body, especially your trunk and posterior chain, should be awake with blood flowing. Warm up your deadlifts to no more than 40-50% of your 1RM deadlift. Do not go any heavier.


If you have a belly or getting close to your estimated due date, then take from plates and do not use a band today.


  • 12 x 2 Banded Deadlifts

Conditioning

On the odd minute, choose a load for the lunges in which you can do six lunges in a row with no break. Rest the remainder of the minute. For the even minute, use one kettlebell to perform a windmill on each side within a minute. Feeling your body move through each movement. Visualize your pelvis.

EMOM 14

  • Odd: 6 Double Kettlebell Alternating Lunges
  • Even: 2 Dumbbell Windmills (R/L)12 x 2 Banded Deadlifts

Accessory

3 x 50 Banded Hamstring Curls

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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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