April 2016: Postpartum Programming Day 9

We are doing a lot today. Pay attention to how you feel over the weekend. Tune in to you and let me know if you have any questions about anything.

 

> SPECIAL ATTENTION <

The 3 movements below are gold. If you can start to do these daily, you will progress so quickly. There is also a pretty damn good shot that you will avoid set-backs or hiccups such as incontinence or severe diastasis recti abdominis or others.

BELLY BREATHING. We will always start with posture or breathing check-in. Set your timer on your phone for 5 minutes or count to 30 breaths.

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

Functional Progression Part 2-Modified. Perform 3 x 10 Each Side

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

Box Squats. Perform 3 x 20 

[vc_video link=”https://www.youtube.com/watch?v=x0C_GUQdvnE”]

 

Strength. 

The dumb bell or kettle bell windmill. Perform this movement with no weight but all 100% focus and intention. Perform 3 x 10 reps on each side.

[vc_video link=”https://www.youtube.com/watch?v=Le7xU_mboAM”]

 

Conditioning.

Sometimes we like to get our own AnIMaL fLoW going.

4 Rounds:

25′ Bear Crawl

10 Elevated Push-Ups

25′ Crab Walk

20 Air Squats

 

[vc_video link=”https://www.youtube.com/watch?v=eVYjvS1Vwx0″]

 

[vc_video link=”https://www.youtube.com/watch?v=H7ER94WxfuQ”]

 

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