March 2016: BIRTHFIT Online Coaching Day 7
Check-in with yourself. Use this as an opportunity to deepen your bond with baby.
Movement, Mobility, and Activations
2 x 10 Each
2 x 25′ Each
Strength and Skill
SIDE LUNGES. This is not a skill or lift that is often practiced in the CrossFit world, but the strength and range of motion utilized in this movement is fantastic for helping to stabilize pelvis. Warm-up and then perform 3 working sets of 8 on each side. Yes, your weights will be lighter.
3 x 8 Each Side
Today’s conditioning is higher intensity cardio. Make sure you stay around 70% intensity throughout the workout. There is no built in rest, so you decide where you want to rest and when. If running is not happening for you, then perform a 250m row or 15 modified burpees or walk the 200m. We have women walk 200m all the time, and it’s still a great workout. Pick a weight for the double kettle bell swings that you can do all 10 reps in a row for at least the first round.
We will finish with some of the animal movements we did in the warm-up. This may feel a little different now, so move with ease. You may want to throw some deep stretches in the mix as well.