April 2016: Postpartum Programming Day 10
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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
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.
Ring Rows or Inverted Rows. Perform 3 x12 reps. The taller you stand on an inverted row the easier the movement.
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.
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.
This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.
Start moving and training with your cycle ❤︎
Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.
Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.
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