March 2016: BIRTHFIT Online Coaching Day 16

Today is FRIDAY! YAY! 
Warm-up as you would. Go for a little jog, a short row, or more of a dynamic warm-up to get the blood flowing. If you have no idea what to do, just play the video below and I dare you not to dance.

[vc_video link=”https://www.youtube.com/watch?v=ZFnPBiAk5JA”]

 

Let’s get right into the Functional Progression Part 1 and 2. Like, we talked about earlier this week, make each rep count. Take 30 minutes here if you need it. This is your world;)

[vc_video link=”https://www.youtube.com/watch?v=3RyO-HSqOdc”]

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

 

Strength

Today we are working on the mid back. If there ever was a time for you to pay attention to your posture, the moment is upon us.
Banded Faced Pulls
4 x 25 
Inverted Row
 9 x 3

 

[vc_video link=”https://www.youtube.com/watch?v=WgngiXp4ohM”]

 

Conditioning 
Use all the bands all day if you need. Go through the full range of motion for each movement. For the ball slams, watch the video and be sure to go all the way up with each rep. You can definitely rest more between rounds if you would like.
5 Rounds:
10 Strict Pull-Ups or Ring Rows
10 Ring Dips
20 Side to Side Ball Slams
-Rest 1 min-

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

 

Accessory 

Side Plank Practice. If you have diastasis recti or pain/discomfort around the pubic bone, please only go to your knee and the full lift off. You can also just go to the elbow as form is super important in both of those cases. The important thing here is to stack the hips, one hip on top of the other. Then zip everything up and create one long line with your body.
Spend 10-30 seconds on each side 2 to 3 times.

[vc_video link=”https://www.youtube.com/watch?v=3ecZji5VoPQ”]

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