June 2016: Postpartum Programming Day 7
Hello Ladies! This is week 2 so we are stepping things up. Please, please, please talk to me if things are going on that you have questions about. Your body is healing, so there is a lot happening on the inside that you cannot see.
We will now have distinct sections called warm-up, strength, conditioning, and accessory. If you did our prenatal training, then you know that we structure our training in this way. We start each training session with intentional, belly breathing. You may have a more evolved meditation practice, and we’d encourage you to do that, but if you don’t, then start with us!
Belly Breathing. Perform 20 inhales to a count of eight and exhales to a count of ten. Fill up your belly with fresh oxygen and completely exhale cleansing your body of stale air. We are invigorating the system utilizing fresh oxygen.
Full Body Joint Mobilization. Perform 10 circles in each direction at each of the major joints mentioned in video.
Strength.Functional Progression Part 2- Modified. Slow and controlled, perform 25 reps on each side.
Glute Bridges. I want you to spend a few moments connecting with your belly breath before doing this movement. Then, we you are ready, inhale and fill belly up with air. Then, as you exhale, push through your heels to drive your hips to the sky. Squeezing your booty at the top. Slowly lower. Relax. Repeat.
Yes, we have a new section called CONDITIONING ???? For the first minute, you will perform 3 air squats. Now, you can squat to a box, chair, or table like you did last week or you can do like the video below. You rest the remainder of the minute. For minute two, you will perform two bird dogs, which is one with the opposite arm and leg on each side. Be intentional with each movement. Pretty work over sloppy work.
Minute 1 —> 3 Air Squats
Minute 2 —> 2 Bird Dogs (1 on each side)
***Now, if you are feeling a bit antsy and want to move a little more, then I’d go for a walk with baby (yes, baby-wearing) for about 20-30 minutes. Or, you can hop on a rower or bike with a leisure pace for 10 minutes.
***Please, be aware that if you have Diastasis Recti Abdominis that neither one of these pieces of equipments (rower or bike) support ideal posture as much as we’d like for them to do so. Engaged, active posture plus breath work is the foundation for healing DRA. So, if you currently have more than a two finger separation, I’d opt for a walk wearing baby (correctly) rather than hunched over on the bike.
Good Morning. You may use a band or PVC or 15lb barbell. Perform 4 x 10 reps.