Oh, HELLO accessory work.
3 days a week we will now be having some foundational movement attached to either the beginning or end of the day’s session.
Being honest with you, doing the simple foundational stuff is what’s kept me free of low back, pelvic, and hip pain these 11 months postpartum. When I skimp on it I notice because I feel it. So DON’T SKIMP! 😁
3 Rounds: 15 second side plank + 2 push-ups.
Repeat this order, alternating sides until you complete 10 push-ups.
Rest until fully recovered between rounds.
12-minute time cap:
10 DB deadlifts
10 DB front squats
20 DB toe taps
Ideal Weight: 20+lbs
Set feet hip-width apart, ribcage centered over pelvis, DBs in hand
Inhale as you hinge forward, pushing your hips back + allowing knees to bend slightly, keep a flat back
Stop when you feel your hamstrings stretch, exhaling as you squeeze your glutes to stand tall
Set your feet in your squat stance and clean the DBs up to your shoulders
Inhale pushing your hips back and down, pushing your knees out, keeping your chest tall
Exhale and stand it up
These are self explanatory but a pro tip is to do short exhales each time you land. This makes your pelvic floor contract to support the downward force of you landing.