August 2016: Online Coaching (Day 16)
Posture and Breath
Do you know about the Breathe+ App? This is an app that you can download for free on your iphone that counts cycles of breath for you and helps you pace. It’s great. Check it out. Try setting the clock for 8 minutes and breathing in for 7 count, holding for 2 count, and exhaling for a 7 count, and then holding for a 2 count.
The Functional Progression
FP1 x 10
FP2 x 10
FP3 x 10
10 Box Lower Downs Each Leg
8 Wall Angels
6 Goblet Squats
Focus on keeping an engaged spine through the whole lift, even in the bottom. Doing this movement not pregnant you may hold your breath and brace yourself for one or two reps. However, we want you to breathe today. We want you to take a big breath in before each squat and exhale from the bottom up. Once you hit the bottom you will start to exhale, so you have to have a nice big, juicy belly inhale. You can do this movement with a barbell, PVC, dumbbells, or kettlebells. Remember, rest as much as you need between efforts and choose a load that you know you can lift without compromising position.
7 x 2 Front Squat
Today’s conditioning is an EMOM. This means EVERY MINUTE ON THE MINUTE you will perform one movement. The first minute you will perform a 10 calorie row (or 10 Cal on Airdyne). The second minute you will perform 5 single leg kettlebell deadlifts on the right, and the third minute you will perform 5 single leg kettlebell deadlifts on the left. The EMOM is 30 minutes so you will be doing a total of 10 rounds with built in rest. This style of workout is actually pretty great for labor and delivery training.
Contractions during labor will last anywhere from 60-90s. Contractions peak in intensity and discomfort for 10 seconds, so there is some sort of build up. After each contraction, we recommend taking a nice big CLEANSING BREATH. Try to apply the CLEANSING BREATH after you complete each movement within each minute today. Practice creates habits that will carry over into labor and delivery.
Minute One: 10 Cal Row
Minute Two: 5 Single Leg Kettlebell Deadlift Right
Minute 3: 5 Single Leg Kettlebell Deadlift Left
We will finish today with some posterior chain work and deep hip flexor stretches. Keeping the hip flexors, especially your psoas, mobile is super important for maintaining an optimally functioning pelvis for birth. If hip flexors are too tight, they can tilt the pelvis and actually decrease room for baby’s head within the pelvic cavity.
4 x 30 Banded Good Mornings
2 Minutes Wall Lunge on Each Side