Today is going to be a higher volume lower extremity day. If you are not feeling 100%, then I would save this workout for tomorrow or this weekend sometime. Remember, you know YOU better than anyone in this world. And you know when you are feeling just a bit off. Take the day off. Go for a walk, watch a movie, play hooky. No big deal. Have fun!
But if you are moving with us today, turn on some Bill Withers, “Lovely Day”, and start dancing around.
Let’s wake up the deep core today via Functional Progression Part 1. This is very similar to what some may call a Dead Bug. Although Dr. Erica is calm and cool, she makes some very important statements. As Dr. Erica mentioned, it is just as critical to keep body parts still and aligned as it is to move body parts. Think of each rep as $100. These are not air squats where those might be $50 and not a second thought for some of us. These are double the price. Make each rep count. Set an intention, breathe, and move.
You have the Death March for posterior chain work today. You can do this in whatever order you want. For instance, you can do two sets before your conditioning and two sets after your conditioning. Or, you can do it all before, or all after. Pick a weight that you feel you could move for 50′ before wanting a break. For myself, I’d probably use 25lbs dumb bells (On a good day I can squat 215-35 and deadlifts 305-320).
One of you mentioned to me that you dabble in spin bikes and elliptical. Here’s my take on those machines…While they appear to serve an aerobic purpose, I feel, especially later in your pregnancy and early postpartum, that those machines/apparatuses are doing more harm than good to your musculoskeletal system. These do not set you, or anyone else, up in an ideal posture situation. They demand a lot out of the anterior chain but very little from the posterior chain while doing nothing at all for the position of the pelvis or your cervical spine. For my clients that take spinning classes 4-6 days a week, I encourage them to cut it to 2-3 classes a week starting around 32-33 weeks.
Spend time in a pose. We choose the triangle pose today. Take a few minutes. Breathe and make the uncomfortable comfortable.
3 comments to " March 2016: BIRTHFIT Online Coaching Day 15 "
What exactly is a death march? I dont see a video for it.
I used 8lb dbs for the death march. I felt it a little in my booty and hamstrings, but mostly in my low back.Man that row was crazy!