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March 2016: BIRTHFIT Online Coaching Day 12

March 2016: BIRTHFIT Online Coaching Day 12

Warm-Up


Get the blood moving.


Let’s start Monday with some full body joint mobilizations. Turn on some good music and start moving. Try to get 10-15 circles, rotations within each joint.


[vc_video link=”https://www.youtube.com/watch?v=XwiiCdj6i_s”]


Move on to some Air Squats and Cat/Cow.


[vc_video link=”https://www.youtube.com/watch?v=xeAwA171lko”]


Movement, Mobility, and Activations


Let’s spend some time opening the hips. Spend 1-2 minutes on each hip with the standing TRIANGLE POSE. Then, at least 3-5 minutes in the bottom of a squat for the oh-so-valuable Squat Therapy.


[vc_video link=”https://www.youtube.com/watch?v=q9jxpSPpBkM”]


Once your joints are feeling lubricated and the blood is pumping, move on to the functional progression part 2 and part 3. The goal is to warm up the deep core and posterior chain through this innate movement. Really check in with yourself and your physical body here.


[vc_video link=”https://www.youtube.com/watch?v=Otnv8X5h0hA”]


Strength


For today’s bench press training, use only a wide grip. Be sure to engage your whole body, and for training purposes, please keep your whole foot on the ground and drive through your heels. You should FEEL your mid back participating in this movement. Perform 3 reps and rest standing/walking around.


Bench Press

9 x 3

[vc_video link=”https://www.youtube.com/watch?v=1Xz50IO-r1U”]


Conditioning


For today’s workout, you will want to choose a push-up option that you can get a few reps but is still a little challenging. Same for the dumb bell (or kettle bell) front squats. Doable weights but still a bit of a challenge. Try to keep your tailbone lifted throughout the bear crawl and reach and pull with your heels during the crab walk. Have fun!


4 Rounds:

50′ Bear Crawl

20 Elevated Push-Ups

50′ Crab Walk

20 Dumb Bell Front Squats


[vc_video link=”https://www.youtube.com/watch?v=eVYjvS1Vwx0″]


Bonus :)

Common signs of labor…


[vc_video link=”https://www.youtube.com/watch?v=YdVVBq8AxBk”]

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