April 2016: Postpartum Programming Day 10

Postpartum Warm-Up
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.
Functional Progression Part 2-Modified. Perform 3 x 10 Each Side
Bodyweight (Just You) Box Squats. Perform 3 x 20 

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

 

Rowing Circuit… Because Your MidBack Needs It 
Standing Banded Pulls. You can use anything elastic wrapped around a sturdy pole. With these full-circle minis (mild-to-moderate tension) perform 3 x 25.

[vc_video link=”https://www.youtube.com/watch?v=2W19yle5plg”]

 

Ring Rows or Inverted Rows. Perform 3 x12 reps. The taller you stand on an inverted row the easier the movement.

[vc_video link=”https://www.youtube.com/watch?v=WgngiXp4ohM”]

 

Overhead Plate/Object Hold. You can hold anything above your head. I would make sure it is no more than 25 lbs right now. Perform 4 x 30 seconds. Make sure your pelvis and rib cage (no flaring of ribs) are stacked nicely on top of each other while also maintaining a proud, tall chest.

[vc_video link=”https://www.youtube.com/watch?v=Y-F96nOflfg&ebc=ANyPxKp9Ka5Bkbwu9x1M6Jh451Ck0MalB5PHiR4ajKv7lLbwd-pi-e0NdXSPwhqGXhukIacnJUf34dayNNsQFe2eQeVDI8XT5A”]

 

Our Version of Conditioning…The idea is to just stay moving. Use no more than 30-pound dumb bells. I’d pick a lighter weight such as 10-20lbs as you will be surprised as to how winded you may get. The walk/job is to introduce a little cardio. The front squats will encourage you to keep a tall, upright posture. Front squats are also phenomenal core training. Remember to breathe throughout the movement of the squat. There should be no breath holding right now. Inhale a big belly breath to initiate movement and exhale throughout movement. And for right now, take a fresh breath for each squat.

 

5 Rounds
200m Walk/Jog
7 Front Rack Squats
*Rest as needed.

[vc_video link=”https://www.youtube.com/watch?v=c2K0pISzdmM”]

 

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