September 2016: Online Coaching

Warm Up
 

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

 

For Quality

This is a big focus of our work today, so be mindful of your movement.

3 Rounds:

10 Single Leg Kettlebell Deadlifts

8 Double Kettlebell Front Squats

60s Straddle Stretch

 

 

Strength

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

 

Conditioning

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.

 

EMOM 14

Odd: 6 Double Kettlebell Alternating Lunges

Even: 2 Dumbbell Windmills (R/L)

Accessory

3 x 50 Banded Hamstring Curls