BIRTHFIT April 2016: Group Prenatal Coaching Day One
Welcome to the BIRTHFIT Tribe!
I’m super stoked that you have either decided to join us or continue your movement journey with us. Woohoo! Just a reminder that your level of participation is dependent upon you. I would make a solid effort to really be present for the time you allow yourself to train, at least for the next four weeks.
CHECK-IN. I need you to scan your body, breathe, and do a little check-in with yourself. You will quickly see that we do this often. It is important for us to get to know bodies. Our bodies are always changing so there is something to always learn. Spend at least 5 minutes in this standing posture. Visualize roots reaching into the ground from your feet. You are grounding yourself and helping to create a solid foundation for your little one.
Functional Progression Part 2 Modified. If you have worked with us already, you know that we will wear you out with this movement and a few others. This is going to be one of your first postpartum movements, so understanding how to do it correctly now is crucial. Perform 25 reps on each side.
Box Squats to a Box/Table/Chair. Please watch this video. This is included in the warm up because I want you to really thinking about that posterior chain. I want you to reach as far as you can with your booty when performing this movement. Perform 15 reps for 3 rounds, resting between as long as you need.
STRENGTH. GOOD MORNING Variations- The good morning is great movement that we like to utilize either as a warm-up movement or an accessory movement or even as our main strength movement such as we are doing today. The most important thing to do is to establish your tall, proud chest posture before you initiate any movement.
4 Rounds: 25 Good Mornings w/ a different Object
CONDITIONING. Today’s conditioning is tough. If your run looks more like a slow walk, then I would be sure to do one of the movements in the parentheses instead of the 400m run. Pick a weight for the Dumb Bell Push Press in which you can do 8-10 reps in a row comfortably. If you need more rest between efforts, then by all means take up to four minutes rest. If you only feeling like doing first round, then no problem at all. This workout is easily adaptable.
In 6 minutes complete the following:
40 Walking Lunges
400m Run (or 200m Walk/Run or 50 Double Unders or 100 Singles)
Max DB Push Press
-REST 2 minutes-
BIRTH EDUCATION. I want you read this blog-CLICK HERE. Take out a journal and write. Your prompt is this- What if I told you there was no pain?