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




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



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.



Odd: 6 Double Kettlebell Alternating Lunges

Even: 2 Dumbbell Windmills (R/L)


3 x 50 Banded Hamstring Curls