Welcome to The FitFourth!
The FitFourth is designed for the postpartum mom. The first series focuses on breathing, core and establishing basic movement patterns. The posterior chain is strengthened throughout as well as the core, shoulders and legs all things moms need to function at our highest level daily.
Series 1 concludes after 12 classes; focusing on breathing, strength, core, and technique.
Classes are meant to be done in order; we recommend repeating classes if you haven't mastered the repetitions with your specific weight. Example: complete classes 1-3, repeat, then move on to class 4. Do the same for classes 4-6, and so on. By practicing movements repetitively, you'll change your body through improved technique, more reps and weight increases over time.
Key Movements:
bodyweight planks and deadbug movements
crawling variations
posterior chain movements
bodyweight deadlift, lunge and squat variations
Trainer: Missy
Duration: 20 minutes
In this session you add in even more breath work before each new circuit. You add in some crawl positioning and repeat some movements from our previous session. Besides breathing one of the most important things to focus on at this time is our posterior chain...
Trainer: Missy
Duration: 20 minutes
This session Missy starts by leading you through two full minutes of breath work. You will be working through simple movements like cat cow, down dog, hip raises and shoulder relaxation exercises. Find a space, take off your shoes and get ready to connect.
Eq...
Trainer: Missy
Duration: 20 minutes
In this session you add in new crawl movements to challenge your core. This session will leave you feeling it a little more in the lower body with the combination of squats and hinges. Find a space, take off your shoes and get ready to connect.
Equipment: Bod...
Trainer: Missy
Duration: 30 minutes
In this session you add in single leg hip lifts. This session is a great combination of joint movements, core and lower body. Find a space, take off your shoes and get ready to connect.
Equipment: Bodyweight and barefoot
Key Movements: Breathing, single leg ...
Trainer: Missy
Duration: 30 minutes
In this session you start with some joint focused movements to help focus on where you could be holding tension. Lots of breathing, planking, some lunges and posterior chain strengthening. Find a space, take off your shoes and get ready to connect.
Equipment:...
Trainer: Missy
Duration: 20 minutes
In this session you practice a lot of the same movements. Lots of breathing, crawling and marching with a strong focus on core movements. Find a space, take off your shoes and get ready to connect.
Equipment: Bodyweight and barefoot
Key Movements: Breathing,...
Trainer: Missy
Duration: 20 minutes
In this session you start to add in planks and side planks from all angles. A strong core helps with a strong back. Find a space, take off your shoes and get ready to connect.
Equipment: Bodyweight and barefoot
Key Movements: Breathing, plank, side plank, lu...
Trainer: Missy
Duration: 30 minutes
In this session you will be crawling, marching, rolling and balancing. Find a space, take off your shoes and get ready to connect.
Equipment: Bodyweight and barefoot
Key Movements: Breathing, crawl and rock, march, deadbugs, balance
Every 60 seconds, contin...
Trainer: Missy
Duration: 20 minutes
In this session you continue perfecting your movements. It is important to make sure you understand the movements before you progress so in this session you get the chance to do just that! Find a space, take off your shoes and get ready to connect.
Equipment...
Trainer: Missy
Duration: 30 minutes
In this session you add in rocking in a crawl position, marching and kneeling with balance; which focuses on shifting your weight from side to side. You will work on more core focused movements while when you do deadbugs and rolls. Find a space, take off your ...
Trainer: Missy
Duration: 20 minutes
In this session you start to add in some slow squatting. All of the other movements stay the same so now is a perfect time to hone in positioning in these movements. Find a space, take off your shoes and get ready to connect.
Equipment: Bodyweight and barefoo...
Trainer: Missy
Duration: 30 minutes
In this session you will be working through simple movements like cat cow, down dog and wag the tail. So many animal references. This session is a great combination of mindfulness and a little strength. Find a space, take off your shoes and get ready to connec...
