April 2016: Prenatal Programming Day Seven
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Breathe. Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe.
Lizard Stretch. Spend 2 minutes on each side.
Warm-Up. Spend 5-7 minutes walking, rowing, jogging, just moving to get the blood pumping.
Windmill. Spend some time here. You are not on a clock. Quality over Quantity. Perform 7 reps on each side for 4 total rounds.
Side Lunges. These are spicy but oh so good. Keep the posture up and engaged and lower yourself as low as you can. Take your time and rest between sets. Perform 3 x 8 on each side.
Conditioning. Let’s move continuously for 12 minutes. Pick a scaling option for the dips in which you could do the set of 10 dips in 2-3 sets. Use bands or a stationary dip set-up. Pick a weight for the kettle bell in which you could the swings in one set for the first few rounds at least.
AMRAP 12:
10 Ring or Stationary Dips
15 Russian Kettlebell Swings
20 Box Step-Ups (20″)
BIRTHFIT STUFF:
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.