BIRTHFIT April 2016: Group Prenatal Coaching Day Two

CHECK-IN. I need you to scan your body, breathe, and do a little check-in with yourself. This has got to become a habit of yours. Take time throughout the day to check-in with yourself. 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.

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Functional Progression Part 1. Perform 10 reps with just the left arm and 10 reps with just the right arm while keeping lower extremity in neutral and engaged. Then, perform 10 of both the left arm and right leg and then switch to the other side.

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Functional Progression Part 2 Modified. Perform 25 reps on each side.

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PVC Warm-Up. This is just a really great full body mobilization. You can do this at any point in the day you are feeling sluggish or need a good stretch. Perform 10 reps of each movement in each direction. Take your time and rest as needed.

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PVC + Good Morning Combo. Use that same PVC pipe and place on your back like you did for Good Mornings yesterday. Perform 2 sets of 25 reps of standard Good Mornings. If you want a bonus feature, then perform two extra sets with a band.

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STRENGTH 
Inverted Row. Even though this is a super specific strength movement for the mid back, please remember to keep tension throughout your whole body. Perform 3 sets of 15 reps at any height that you feel comfortable and it feels repeatable.

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CONDITIONING 
Today’s conditioning involves Russian double kettle bell swings. Please watch the video below. The conditioning workout is a little spin on the workout ‘Helen’ if you have ever done it. If you are between weeks 16-25  you may want to do it with a 60 second rest between each round and go about 80-90% intensity for each round. It’s really great interval style training. If you are 26 weeks plus, then you may want to do this workout with a jog or walk with the intention to JUST MOVE; no rush at all but continuous movement is key. Either way is fine. I just need you to choose responsibly.
Complete the following:
3 Rounds
400m Run or Walk
12 Ring Rows
21 Double Kettle Bell Swings

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MINDSET Training Tips During Pregnancy brought to you by some of the BIRTHFIT Affiliates.

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8 comments to " BIRTHFIT April 2016: Group Prenatal Coaching Day Two "
  • Marek Abraham

    Day 2 and feeling great at 23 weeks! Up until now I had been continuing in the regular crossfit classes, but probably not being as mindful as I should be. I joined this group to start doing my workouts at home with no pressure and making safety come first for myself and baby :) I have loved both days alone in my garage focusing on me. Also loving the fire in my hamstrings after the good mornings!! Looking forward to continuing with the group and staying motivated!

    • Lindsey Mathews

      Great to have you, Marek! You’re over the halfway mark;) Let us know if you have any questions all long the way. XO.

  • Michelle Brooks

    Lots of grip in today’s workout! I kept my thumb unclasped, hoping it won’t aggregate the cts.
    Inverted rows were done with knees slightly bent. This was actually harder than I thought it would be and I felt the burn in my upper back.

    Subbed rowing (very easy pace) for running since it’s still minus 5 Celsius outside and only did 1p Russian kbs. Times were about 4:15 for each round with one minute rest in between.

    Ps I got the jumpsuit that was in the apparel store and in pretty are in going to live in it for the next 18 weeks! Lol

    • Lindsey Mathews

      Smart Move!
      Inverted Rows are some of my favorite / not-so-favorite strength movements.

      Really solid work!

      And yes! That jumpsuit is AMAZING!

  • Janee

    Day 2 pretty good. Yes definitely a grip workout my forearms are on fire lol.
    The conditioning piece i rowed. They were doing pt at thebtrack on base and couldnt run, plus it was really hot outside. I used 18lb kbs for the swings. Did the 3rds in 14:44. Today felt really good. I have more gas in the tank to do more lol

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