August 2016: Online Coaching (9)
0 Comments
Add Comment
Do you know what the Webster Technique is?
If you prefer, you can set a clock for 15 minutes and flow. Establish your posture and breath. Then, move through the functional progression. Make an effort to do 10-15 reps of each step of the functional progression. Listen to your body and move with what feels naturally.
Posture and General Awareness
The Functional Progression
For Quality
3 Rounds:
These are sets in which you can breathe throughout. The focus is not the weight but your breath. Take at least 2-3 warm up sets and then decide your weight for the first set. If you know your 1RM then it’s most likely 50%. If you do not know your 1RM, then choose to start with a load that you feel like you could easily do 10 reps of.
5 x 5 Back Squats with Your Breath
Today’s conditioning is a little kettlebell flow. Try to do each round unbroken. Pick a pair of kettlebells that you can do for all three movements- the swing, the clean, and the press. If you are in the early part of your pregnancy or double unders are still comfortable, then you can do 40 instead of 20 ball taps. There should be no leakage during either of those movements. If there is, then let’s talk about it and change it up.
5 Rounds:
20 Alternating Ball Taps (or 40 Double Unders)
10 Double KB Swings
8 Double KB and Press
4 x 30 Hamstring Curls
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.