March 2016: Online Group Coaching Day 1

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Warm-Up

Draw your attention to your Posture and Breath. Take 5-10 minutes to breathe. Sit on a block, stand proud, or lie completely flat on your back. Check-in with yourself. Start to bond with your baby.

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Functional Movement Progression

The Functional Movement Progression is a series of movements that we use to support and train natural movement patterns. Dr. Erica Boland (BIRTHFIT Wisconsin) breaks the Functional Progression down here (while she’s pregnant with #4). This is a new movement and perspective. Perform at least 10 reps in each part for each side.
Part 1
Part 2
Part 3
Part 4

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This is a great opportunity to tune into your body and notice what is going side to side, lower back, upper back, and especially hips.

Mobility/Movement

Each day will have an extended mobility or stretch. Today is the Deep Straddle Stretch. Use a block or something for elevation of your booty if you cannot touch your toes.
Deep Straddle Stretch: 2 Minutes.

 

Strength/Skill

The Box Squat is an excellent movement to engage the posterior chain, when done correctly. Please watch the video and practice with an empty barbell at least twenty reps before adding any weight. Ankles, shins, and knees stay in line the whole time. Your booty initiates the movement.
A bonus is to think about speed. The weight should be light enough in which you can be fast out of the bottom of a squat.
Conventional Stance Box Squats
12 x 2
*Perform two reps every 45 seconds.
*50-60% 1RM

Today’s Conditioning

Rest as much as you need after the strength portion. Then, perform our baseline workout today. This workout is short, sweet, and to the point. If you are rowing and not running right now, then row 500m instead of a 400m run. If you have diastasis recti, then perform 5 reps of Functional Progression 2 instead of 15 Push Ups. The intention of this workout is to go through the list of movements with a little urgency while staying at 70-80% of your perceived exertion. When you are done, make note of your time, but also how each movement felt.
Complete the following for time:
400m Run
30 Alternating Walking Lunges
25 Squats
15 (Elevated) Push-Ups
10 Rows

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Accessory Work

We choose to finish each training day with a bit of accessory work. Because today is more lower body and lower extremity focused. We will finish with a posterior chain enhancer.
3 Rounds:
10 Glute Bridges
10 Right Glute Bridges
10 Left Glute Bridges
*Rest as needed.

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Post your feelings, discoveries, support and more to the comments below!

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9 comments to " March 2016: Online Group Coaching Day 1 "
  • Michelle Brooks

    Day 1 in the books! I’m 16.5 weeks along, living in Ontario, Canada. Workout was done at 6AM EST. Was really different to do the warmups and movement/mobility, as I never did that with my previous training. I can tell this is going to be good. Straddle stretch was tough; Lindsey I think I have you beat for being less flexible!
    Box squats done at 95#. Was feeling pretty light, but was able to be fast, so I think I got the right weight.
    Conditioning was 7:36 with a row, not a run. Even elevated pushups are tough. I’ve never been good at pushing movements and that certainly isn’t any better now. It was a good amount of conditioning for me. Got my HR up enough, but not too much.
    Love the glute bridges. Can’t wait for day 2! I’ll be doing it Thursday or Saturday, depending on how my work week goes (my schedule is a little crazy sometimes. Some weeks I work from home 3-4 days and can train regularly, other weeks I have to be in the office which is 2 hours away and makes it so I can’t train as much.)

    Good luck to everyone else starting out on the program!

    • Lindsey Mathews

      Amazing work today! Great sub with the row… still just as challenging. 95# is a great weight to start with Mama! Get it in where it fits in. Thank you for sharing. You are rocking it!

  • Janee

    So the part 2 movement progression was a little difficult to do. The strength portion i did 55% of my 1rm backsquat. I didn’t want to go too heavy because I did 16.1 yesterday and am pretty sore lol. With that said the conditioning part was a little hard beibg sore. I did the row instead of the run and did it in 7:55 so not too bad fir being out of the game for a couple months. Over all I feel great and happy to be back in the gym!

  • Carla Nunes da Costa

    Hi ladies,
    Greetings from Angola, South West Africa.

    I was super tired the last couple of days and missed the first 4 days.
    I am almkst 23 weeks pregnant.

    Look forward to sharing

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