March 2016: BIRTHFIT Online Coaching Bonus
Let’s start to wake the body up and get the blood moving. Row or bike for 5-10 minutes.
Check in with your posture. Put on a favorite song and breathe! (The video says postpartum but it’s too good not to share). Do this for 5 minutes.
When you are done breathing and meditating, I want you to start to warm up the core and posterior chain. Today’s focus is on the lower half.
Functional Progression Part 2 MODIFIED. I want to spend some time dialing in this movement. As this will be super important for postpartum healing. Perform 25 reps on each side. Nice and slow and controlled.
The standing pigeon stretch is a great modification to the general pigeon stretch that we may see in a yoga class. Spend 2 minutes on each side.
The single leg kettle bell deadlift. Perform 3 x 10 each side. You can increase the weight with each set as we are still warming up.
Today is back squat day. You have FIVE working sets of FIVE. Warm-up appropriately and take adequate rest between each set of FIVE. Only make lifts that you know that you can make!
Everyone loves a chipper;) The following workout is long, so find a nice pace and just move. Pick a set of dumb bells for the front rack lunges that you could do about 20-25 in a row before needing a break. When you get to the air squats, practice your breathing and/or squat to something like a box. For the med ball slams, pick a weight (4-10lbs) that you can perform 10-14 reps before needing a break. The hang power clean can be done with a barbell or dumb bells. Pick a weight here that you can do 5-8 reps in a row before needing a break. Push-up modification should still allow you to go through the full range of motion.
Complete the following:
750m Row or 800m Run/Walk
40 Air Squats
We practicing the FUNCTIONAL PROGRESSION PART 1!
Step 1: Perform 10 reps on each arm while keeping your legs in neutral and spine engaged.
Step 2: Perform 10 reps on each leg while keeping your arms in neutral and spine engaged.
Step 3: Perform 10 reps on each side with both the opposite arm and opposite leg.