March 2016: Online Group Coaching Day 2

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Posture and Breath Awareness

Check-in with yourself. Use this as an opportunity to deepen your bond with baby.

Start moving and warming up.

Be sure to include the Functional Progression (10 of Each) in your warm-up routine.
Part 1
Part 2
Part 3
Part 4
*Tune into your body. Get to know your body and the movement.
Today is an upper body/extremity focus day. Be sure to get shoulders and mid back mobile and warm.
Chest Opener– 2 Minutes
We are drawing our attention to the BENCH PRESS today. I encourage you to warm-up to about 50-60% of your 1 Rep Max (if you know it) or a weight that you feel you could do for 10 reps (if you don’t know your 1 Rep Max). Today is heavy single day. The intention for you to think about overall form, speed out of the bottom, and engaging your mid back and booty with each rep. Please watch the bench press video as well as THIS VIDEO before continuing.

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 Bench Press
+Rest as needed between efforts.
+Use a neutral or wide grip today.
+Rest seated or standing.

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“…Short periods on your back are generally fine. It is only a problem if a pregnant uterus inhibits return of blood to the heart. If so, a patient may feel nausea, etc. Once they adjust their position, the symptoms resolve. There are no long term harmful effects to mom or baby.” – Dr. Gigi Kroll


Today’s conditioning

For this workout, you want to pick a ROW movement modification that you could comfortably do 5 reps of at a time at least for the first round. You can break the set of 5 up however you would like in the workout, but use that hypothetical for determining your scaling. Same idea for the Farmers Carry. Pick a set of dumb bells or kettle bells in which you can swiftly walk 50′ out, pause if you need, and then 50′ back. Each round will be quick so work hard, rest hard.
5 Rounds:
     10 Strict Pull-Ups or Ring Rows
     100′ Farmers Carry (50′ Out & Back)
-Rest 60s-

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Accessory Work

Today we are drawing our attention to the lock out portion of a press. Finish today with Tricep Extensions.

Tricep Extensions

4 x 25 (mini band)


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



3 comments to " March 2016: Online Group Coaching Day 2 "
  • Michelle Brooks

    It was a snow day today, which meant I got to train and I’ll work from home, yay!
    Bench Press: 85-90-95-100-100-100-100
    Felt good and confident. I could have done way more if I could have held my breath using valsalva meneuver but I gather that isn’t healthy during pregnancy, so I stuck with that weight.

    Conditioning: 9:40. Did ring rows and used 30# DB’s. Found myself getting dizzy going back and forth in the garage to accumulate 100′. Can’t wait for spring and summer so we can open the garage gym doors! I wish I could have done that many strict pull-ups! I Did some strict pull-up work after the workout, just to keep them going. I really hope I can keep doing strict work all the way through my pregnancy since I’m thinking my upper body will be so strong after with the 30#+ of weight :)

    Tricep extensions done with thin red band. Felt good, felt the burn. Looking forward to two rest days and back at it Saturday!

    • Lindsey Mathews

      Nice work mama! Strong Bench Press. Bracing/Valsalva is a breath technique that is definitely needed when lifting heavier weights. It’s not crucial to avoid it, but I would not make it a habit during pregnancy and postpartum. It is good to be able to hold your breath to sticky point of the lift, and then, to breathe out through the rest of the movement. I’d encourage you to play with your breath work especially during things like walking and air squats:)

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