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August 2016: Online Coaching (7)

August 2016: Online Coaching (7)

in Coaching Posted on 
August 11, 2016
Warm Up

Posture and Awareness- 2 Minute Drill. This is a trunk/core day so warm up your breath:)

The Functional Progression


FP1 X 20 Each Side & FP 2 x 10 Each Side

For Quality


2 Rounds:

  • 5 Windmills Each Side
  • 10 Goblet Squats
  • 30s Downward Dog (It’s okay to shift back and forth between Plank or Table Top)

Strength

Today’s strength should be at about 50-70% intensity. Focus on quality of movement over weight or reps. Think about the reps as your currency. Use them appropriately. Don’t think reps away. Focus on arm pits forward and push the barbell up and out. A wider stance with toes forward is preferred by me over a stance that is a bit more narrow with knees out. Use a box or ball to squat to if you’d like.

3 x 5 OHS

Conditioning

Today is a long, steady series of movements. This is one of those workouts where I want you to be able to carry on a conversation. Super chill with a little bit of intensity here and there.

EMOM 30:

Minute 1: 12 Cal Bike or Row

Minute 2: 60’ Sled Pull (Medium-Heavy)

Minute 3: Rest

Accessory

3 x 8 Side Bends Each Side

Get Started

Effective programs for both MIND ⊕ BODY

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.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

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