March 2016: BIRTHFIT Online Coaching Bonus

Belly Breathing. You can place your lower legs on top of something if you have swelling or if it’s just more comfortable.
Perform 20 Belly Breaths.
Rest. Stand up. Slowly, Crawl or Walk around.
Repeat.

[vc_video link=”https://www.youtube.com/watch?v=mgqqPmvt1pI&feature=youtu.be”]

 

Functional Progression Part 1 & Part 2 Modified. 
By now, you should have these movements dialed- as in you know what you’re doing and feeling. If not, tune-in and get to know your body in relation to these movements.
Part 1- 25 Reps of Opposite Arm and Opposite Leg, Each Side
Part 2- 25 Reps Each Side

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

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

 

Strength. 
Posterior Chain Day! As if it were any different;) Make 10 attempts on each side with Ninety-Ninety Movement. Think about moving through your hips or you deep core center.

[vc_video link=”https://www.youtube.com/watch?v=YDobIhnIo1w”]

 

Let’s Deadlift. Please do elevate your bar to just below your knees if you are further along (25/26 Weeks and On). You can deadlift with a barbell, kettle bells, or dumb bells or really any weird / strongman object. If you are using a lighter implement, you may want to increase the reps each round to 4 deadlifts. You can increase or the decrease the weight as you move through the EMOM. The idea is to focus on form and push the earth away from you via your heels.
EMOM (Every Minute on the Minute) 15 Minutes:
2 Deadlifts

[vc_video link=”https://www.youtube.com/watch?v=yRhGPExv0VE”]

 

CONDITIONING. 
Every 3 minutes, for 8 rounds, complete the following:
10 Ring Rows
20 Air Squats

 

[vc_video link=”https://www.youtube.com/watch?v=xX9EqJV5sVI”]

 

BONUS VIDEO.

BIRTHFIT Q and A: How much weight is too much?

[vc_video link=”https://www.youtube.com/watch?v=u8ANrgapyLU”]

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

    Today was a great day! With the stretches and breathing i felt great. I was feeling amazing today and was able to do the emom at 145lb. Last time we deadlifted my body only let me do 125lb. My 1 rep max is 205 so i think today was a pretty solid day :)

    • Lindsey Mathews

      TODAY IS A GREAT DAY! Enjoy your weekend! <3

      • Janee

        It is a little hard now though. I have been getting a lot of negative feedback from my family and some coworkers about working out. They make me not want to share my experience with others due to the negative comments. :(

        • Lindsey Mathews

          This is tough. No easy way around it. First decide if they are close to you or not. If not that close, then maybe keep them out of your energy circle for the remainder of the pregnancy. If you are close with them, then you may want to have a nice little chat with them. No emotions involved. You talk about why you like exercise and the positive effects it has on your life. And then maybe ask why they may not like it or why they don’t support it. When you can get specific then you can get to the root. Sometimes people have opinions based on generalizations they’ve heard in the past. They are giving off their negative opinion on you whether you want it or not. Sometimes just the talk works, while other times (especially if you are in a relationship or it’s a family member) women will talk and agree to avoid certain movements because that would make family member feel better. For example, maybe dad doesn’t exercise and he’s not that comfortable with it. Mom and dad talk. Mom agrees to avoid box jumps because that makes dad nervous. All good. It’s temporary and everyone feels like needs were met. Hope this helps!

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