March 2016: Online Group Coaching Day 1

Prenatal 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.

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

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

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.