March 2016: BIRTHFIT Online Coaching Day 5

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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Movement, Mobility, & Activations

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
The box lower down is a great posterior chain activation when done correctly. Focus on the foot that is on the box. Push through that heel that is on the box to engage the posterior chain on that side and to lift your body back on the box. Perform 10 reps on each side for a total of 3 sets.

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Strength & Skill

Pause Front Squat is the strength and skill movement for the day. Focus on keeping an engaged spine through the whole lift, even in the bottom. Doing this movement not pregnant you may hold your breath. However, I want you to take a big breath in before each set and exhale from the bottom up. Once you hit the bottom you will start to exhale, so you have to have a nice big, juicy belly inhale. If 2 reps is too many for you to do this, then perform 1 rep at a time. Not a big deal. You can do this movement with a barbell, PVC, dumb bells, or kettle bells. Remember, rest as much as you need between efforts and choose weight that you are confident you can make.
Pause Front Squat
2-2-2-2-2-2-2

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Conditioning

Today’s conditioning is an EMOM. This means EVERY MINUTE ON THE MINUTE you will perform one movement. The first minute you will perform a 10 calorie row. If you are not rowing, then performing something to get your heart rate for 30 seconds. This can be jump rope, bike, step-ups, a short shuttle run, or even modified burpees. The second minute you will perform 5 single leg kettle bell deadlifts on the right, and the third minute you will perform 5 single leg kettle bell deadlifts on the left. The EMOM is 15 minutes so you will be doing a total of 5 rounds with built in rest. This style of workout is actually pretty great for labor and delivery training.
Contractions during labor will last anywhere from 60-90s. Contractions peak in intensity and discomfort for 10 seconds, so there is some sort of build up. After each contraction I tell my doula clients to take a nice big CLEANSING BREATH. Try to apply the CLEANSING BREATH after you complete each movement within each minute.
EMOM 15
ONE: 10 Cal Row
TWO: 5 Single Leg Kettle Bell Deadlift
THREE: 5 Single Leg Kettle Bell Deadlift

[vc_video link=”https://www.youtube.com/watch?v=gTngtKqxlxo”]

 

Accessory Work

We will finish today with some posterior chain work and deep hip flexor stretches. Keeping the hip flexors, especially your psoas, mobile is super important for maintaining an optimally functioning pelvis for birth. If hip flexors are too tight, they can tilt the pelvis and actually decrease room for baby’s head within the pelvic cavity.
Banded Good Mornings
4 x 25
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Wall Lunge / Couch Stretch
2 Minutes Each Side

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5 comments to " March 2016: BIRTHFIT Online Coaching Day 5 "
  • Michelle Brooks

    Workout done March 7th:
    I fought with myself about having a rest day or working out since I trained on Sat and Sunday. I felt good, but I know rest is important also. So I compromised and trained in the afternoon instead of morning, at lower intensity and weights. Glad I did it, as it is a great stress relief after a day of work.

    Bow lower downs really are great glute activators!!

    Front squats: kept light and focused on form and breathing, 65, 70, 75, 80, 85, 90, 95

    Conditioning: Wasn’t really conditioning because I didn’t do the rows, just the kb dl’s. Felt my conditioning got its lion share on Sunday! Used a 25# kb and really focused on the form and balance

    Accessory: Banded good mornings with thin red band. I might increase the band thickness next time as these were too easy and I really didn’t feel any resistance.

    • Lindsey Mathews

      Yea. Banded GM can either be done with minis for higher volume sets or thicker bands for broken up sets. Nice work.

  • Completed this afternoon!
    I stayed at 75# for the pause front squat because I have a bad habit of letting my shoulders collapse in on front squats. So I focused on form and breathing and felt great!

    My biggest struggle was the box lower downs. I struggled with balance, coordination, and being able to push myself back up using just my toes. Also, I felt a strain through my anchor knee- normal or do I need to tweak form?

    • Lindsey Mathews

      Brilliant work on the front squats.
      For the box lower downs, you may want to turn your entire torso (like you’re driving a bus) toward the knee that is on the box to help create tension throughout your entire body. Really think about pushing through your heal plus the outer edge of your foot. Sounds like your knee may be getting a lot of medial (inside/ toward midline) stress. At the top, over exaggerate the butt squeeze to make sure your posterior chain stays active and engaged. Hope that helps!

  • Janee

    I had trouble with the box lower downs, mainly on the left because that side is weaker and less ankle mobility. I will continue to do these in the future to strengthen that weaker side plus help stability in the other. :)

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