March 2016: BIRTHFIT Online Group Coaching Day 4

Posture and Breath Awareness
Check-in with yourself. Use this as an opportunity to deepen your bond with baby.
[vc_video link=”https://www.youtube.com/watch?v=ftfaj2trkPI”]
Movement / Mobility / Activations
Be sure to include the Functional Progression (10 of Each) in your warm-up routine.
Part 1
Part 2
Part 3
Part 4
Today is an upper body/extremity focus day. Be sure to get shoulders and mid back mobile and warm.
Chest Opener– 2 Minutes
Shoulder Activations. Use 10-20 reps for each movement in the video.
[vc_video link=”https://www.youtube.com/watch?v=3SE-PQ6j-NY”]
Skill / Strength
We worked on the bench press two days ago. So, today we are focusing on gymnastic movements for the upper body.
5-4-3-2-1-2-3-4-5
Strict Pull-ups
Dips
+Use bands for both movements.
+Choose a band on scaling option in which you could do the set of 5 all together or in two sets.
+If pull-ups are not in the cards for you, then do RING ROWS.
[vc_video link=”https://www.youtube.com/watch?v=M_Z4ZVjikYU”]
+BONUS VIDEO
[vc_video link=”https://www.youtube.com/watch?v=ZOrN1SQTLKI”]
Conditioning
Today’s focus is a mono-structural conditioning day. Pick one of the movements/activities below. The idea is to move at about 50-70% of your intensity and find an almost meditative pace. For the sled pull, this must be a WALK with the weight dragging behind you.
2k Row
20 Min Swim
30 Minute Jog
1 Mile Sled Pull (25-60lbs)
45 Minute Walk
Accessory Work
3 x 12 Dumb Bell Roll Backs
[vc_video link=”https://www.youtube.com/watch?v=mq6HoNonRf8″]
