September 2016: Online Coaching
Posture and Breath
Send 5 minutes breathing.
The Functional Progression
We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today.
FP1 x 10, FP5 x 10
FP2 x 10, FP6 x 10
This is a big focus of our work today, so be mindful of your movement.
10 Single Leg Kettlebell Deadlifts
8 Double Kettlebell Front Squats
60s Straddle Stretch
Your body, especially your trunk and posterior chain, should be awake with blood flowing. Warm up your deadlifts to no more than 40-50% of your 1RM deadlift. Do not go any heavier.
If you have a belly or getting close to your estimated due date, then take from plates and do not use a band today.
12 x 2 Banded Deadlifts
On the odd minute, choose a load for the lunges in which you can do six lunges in a row with no break. Rest the remainder of the minute. For the even minute, use one kettlebell to perform a windmill on each side within a minute. Feeling your body move through each movement. Visualize your pelvis.
Odd: 6 Double Kettlebell Alternating Lunges
Even: 2 Dumbbell Windmills (R/L)
3 x 50 Banded Hamstring Curls