March 2016: BIRTHFIT Online Coaching Day 6

Posture and Breath Awareness

Check-in with yourself. Use this as an opportunity to deepen your bond with baby. Spend 5 minutes belly breathing. You can lay on the ground or sit on a block or even stand.


Movement, Mobility, & Activations

The reason we focus so much on the FUNCTIONAL PROGRESSION, especially part 2, is because this is an innate human progression. If you watch babies, you will see that this is how the learn to turn over, crawl, and eventually squat to stand. During the postpartum period, we have such an awesome opportunity to establish a solid foundation if we just think about the progress rather than perfection.
If you have not read about the meaning of QUEEN IN TRAINING, please do so now:) This is a beautiful, transition of a journey that you are in the middle of, and I want you to embrace it.
I will be the first to tell you that you will never get your pre-baby body back. HOLD ON and READ ON. I say this because I believe in forward progression and never looking back. You are becoming a more evolved version of yourself. You are unlocking and discovering portions of yourself that you may have never known. This takes vulnerability as much as courage. You are becoming a mother for the first, second, or even fifth time. Surrender to the process. Because, if you do and embrace the journey, I guarantee you will be a much better, stronger, fitter version of yourself!
2 x 10 Each Side


Banded Pull Aparts 
3 x 25


Strength and Skill

Today’s skill and strength portion focus on overhead strength, specifically the push press. For this training, I want you to pick a weight that is no more than 50-60% of your 1 RM, if you know it. If you do not know this number, then choose a weight that you could possibly do ten reps in a row with no problems. Warm up and get ready for the drill. The drill is 9 sets of 3 push press with a rest of 45 or 60 seconds between each effort. You must decide the rest and keep the same all the way through. Focus on keeping a tall torso and speed out of the bottom of the dip.
Push Press
9 x 3

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Today’s conditioning is tough. It is mentally and physically tough. I need you to be feeling good. If today is not a feel good day for you, then either decrease the rounds to two or three rounds or do not do conditioning. It is four rounds of 20 OHS and 20 Box Jumps with a 2 minute rest after each round. The idea is to work hard for each round- dial up the intensity to about 80-85%. Pick a weight for the OHS in which you can do 20 in a row with no issues. This may be 15lbs, 35lbs, 45lbs, or 65lbs (do not go higher). Pick a box height in which you can do 20 box jumps or step-ups (be sure to alternate sides) in a row without slowing your cadence.
4 Rounds
20 Overhead Squat
20 Box Jumps or Step Ups
-Rest 2 Minutes-


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Accessory Work

Let’s do some deep stretching. Be sure to breathe.
Straddle Stretch
2 Minutes
Chest Opener
2 Minutes

5 comments to " March 2016: BIRTHFIT Online Coaching Day 6 "
  • Michelle Brooks

    March 8th:Push press: 9×3@ 75#, felt very strong

    Conditioning: Used 45# bar for all but first round, which I used 35#. I found it was too light/not challenging enough. 45# was challenging the last 3 reps of a set. Did box step ups to 20″ box.
    Rounds were: 2:00, 2:11, 2:17, 2:12

    • Lindsey Mathews

      Awesome, strong Push Press. Sounds like you are starting to know your body better and better;)

      • Michelle Brooks

        It is actually quite interesting…I thought I already knew it well but this experience is enhancing that. Its funny when I rest between sets or movements in conditioning and I can feel my mini me moving around encouraging me to get moving again :)

  • Completed March 9th:
    Functional progression Part 2 is still feeling awkward. I think I”m going to have to film myself and then compare it to the YouTube video to be sure I’m doing it right!

    Push press felt great! 6 sets at 75# and 3 sets at 85#.

    I was so excited to see overhead squats in the workout- I love them! I’m still getting used to doing MetCons again, though. I just started doing them again when I stared this program after 15 weeks off for first Trimester nausea. So this one kicked my booty. I did the first round as written (45# for OHS), but it took me about 5 minutes to bring my HR down low enough to feel recovered. For the remaining 3 rounds, I did 15 reps per exercise and step-ups. It was still challenging, but I was basically recovered at the end of two minutes.

    And thank you so much for the Queen In Training reminder! First, it’s nice to be reminded that 30-40 years old is not the same as dead when it comes to fertility and child bearing. I’m the oldest of my friends to have babies and I’ve gotten more than one question about how I’m making it work with my advanced age (I’m only 31 people…). It’s also a great reminder to focus on the journey! I need to write this on some post-it notes and place them strategically around my house!

    • Lindsey Mathews

      Awesome work Kelsey. So good at tuning into what your body is requesting. And yes, post-it notes are great and even writing on mirrors:) For the Functional Progression Part 2, definitely film yourself. Email it to me and then we may jump on a phone call so throw your number in the email as well. happy to help you sort this out.

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