March 2016: BIRTHFIT Online Coaching Day 8

Posture and Breath Awareness

Check-in with yourself. Use this as an opportunity to deepen your bond with baby. Give yourself 5-10 minutes to work on breathing exercises.

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Movement, Mobility, and 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. The Farmers Carry is a great way to warm-up shoulders and get them in the ideal (out of your ears) position. Increase weight each carry, but make sure each effort is doable for the whole 50 feet. Rest as needed between efforts.

4 x 50′ Farmers Carry

Strength and Skill

Today’s strength and skill is built into an EMOM. Use as many bands as you need for the dips and a comfortable, doable weight for the dumb bell rows.

EMOM 12

ODD: 6 Dips (Bands)

Even: 3 Dumb Bell Rows Each Side

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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

Finish the day with TRICEP EXTENSIONS.

4 x 25

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