JUNE 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 us know if you have any questions about anything at all. I mean, we’ve seen and heard it all.


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”]


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”]
Barbell Strict Press. Perform 12 x 2. Please do not exceed 95lbs, no matter if you have won the CrossFit Games or not. Pick a weight that is 50% or less of your 1RM; this weight should be something that you can easily, comfortably do strict presses. Rest as needed. *No extra rack hold or overhead hold today.



Sometimes we like to get our own AnIMaL fLoW going. Please bring awareness to your whole body. Notice how and where you carry your weight when doing the bear crawl or crab walk. There are videos below both for the bear crawl and crab walk but also the advanced bear crawl.
4 Rounds:
25′ Bear Crawl
10 Elevated/Inclined 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=IoIIC6gKXpg”]
[vc_video link=”https://www.youtube.com/watch?v=H7ER94WxfuQ”]



Advanced Dead Bug w/ Pallof Press. Perform 3 x 10 on each side.


[vc_video link=”https://www.youtube.com/watch?v=Hk2KBYy5afI”]



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