March 2016: BIRTHFIT Online Coaching Bonus

Warm-Up 

Spend some time rowing. First minute is nice and easy, Second minute is around 60-70%, and third minute is around 80-90%. Do this for three to five rounds depending on how you feel today.

[vc_video link=”https://www.youtube.com/watch?v=pY0sTAr8SyI”]

Activations & Mobility 

Standing Triangle Pose
60 seconds each side and repeat

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

Standing Overhead Hold: You choice of object.
4 x 30s

[vc_video link=”https://www.youtube.com/watch?v=Y-F96nOflfg”]

 

Functional Progression Part 2: Review from Yesterday!
25 reps Each Side

[vc_video link=”https://www.youtube.com/watch?v=QQFm1qotjiM”]

 

Strength 
Focus on form and quality. The dumb bell presses are seated so make sure your posture is on point. Your legs can be in a little straddle to make room for belly.
Perform 3 rounds for quality:
8 Inverted Rows
12 Seated Dumb Bell Presses 

 

Conditioning 

Interval style training within a given amount of time. Pick a weight for the push press that you can comfortably do 10 reps in a row for at least 2 rounds. You can walk or run the 200m. Or, you can substitute 20 box step-ups or a 250m Row.
AMRAP 16:
200m Run/Walk
10 Push Press
-Rest 60s-

[vc_video link=”https://www.youtube.com/watch?v=1B0BfL3FJb4″]

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2 comments to " March 2016: BIRTHFIT Online Coaching Bonus "
  • Janee

    Stretches felt great. I used 18lbs for the db press.
    Rowed 25pm and used 45lbs for the push press. I think i got 4 or 5 rds i lost count lol 45lbs was a good weight i was able to do then all unbroken. It slowed down a little at the end but i did them all unbroken.

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