June 2016: Postpartum Programming Day 10
BELLY BREATHING. 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
Rowing Circuit… Because Your MidBack Needs It
Standing Banded Rows/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.
The idea is to just stay moving. Use no more than 30-pound dumb bells or an empty 45-pound barbell. I’d pick a lighter weight such as 10-20lbs as you will be surprised as to how winded you may get. The walk/jog 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. If at any point you feel like you may need to pee in your pants, then STOP. Reset everything and try again. If you still get the urge, then that is enough for today. We are re-training our pelvic floor right now. The more awareness you have the quicker you will heal and the sooner you will be able to take on increased weights.
7 Front Rack Squats
*Rest as needed.
Shoulder Circuit. Perform 2 x 20 reps for each movement.