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.
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.
Functional Progression Part 2 Modified. Perform 25 reps on each side.
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.
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.
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.
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:
400m Run or Walk
12 Ring Rows
21 Double Kettle Bell Swings
MINDSET Training Tips During Pregnancy brought to you by some of the BIRTHFIT Affiliates.