The FitFourth Postpartum Plan, PROGRAM 1: What's a mom bod?
Welcome to The FitFourth Postnatal Program.
The FitFourth is designed to help postpartum moms move to safely and effectively. Program 1 focuses on transition breathing, posterior chain strength, core strength and establishing basic movement patterns again.
Classes are meant to be done in order; we recommend repeating classes if you haven't mastered the repetitions with your specific weight or bodyweight. By practicing movements repetitively, you'll change your body through improved technique, more reps and weight increases over time.
Key Movements:
bodyweight planks
dead bug
crawling variations
posterior chain lifts
bodyweight deadlifts, lunges and squats
-
The FitFourth, Series 2, Class 8: Don’t be Square
Trainer: Missy
Duration: 20 minutesDescription: This session will be doing more rounds of some of the same movements as well as progressing some of our movements. We will be crabbing and crawling in all directions (squares) going clockwise and counterclockwise.
Equipment: Bodyweight and baref...
-
The FitFourth, Series 2, Class 1: More Core on the Floor
Trainer: Missy
Duration: 30 minutesDescription: This session starts off with some mobility for the upper body, a variation of crawl shifts to challenge your core and shoulder stability. There is a variety of planks to practice bracing to help with back strength as well as crab positioning to he...
-
The FitFourth, Series 2, Class 2: Feel the Floor
Trainer: Missy
Duration: 20 minutesDescription: This session starts off with some mobility for the upper body, a variation of crawl shifts to challenge your core and shoulder stability. There is a variety of planks to practice bracing to help with back strength as well as crab positioning to he...
-
The FitFourth, Series 2, Class 3: Progressions
Trainer: Missy
Duration: 30 minutesDescription: This session starts off with some mobility for the upper body. We will move your crab position along as well as progress the baby get up. There are a variety of plank positions to hone in on bracing and alignment, as well as lunge and rotational v...
-
The FitFourth, Series 2, Class 4: From the Window to the Wall
Trainer: Missy
Duration: 20 minutesDescription: This session starts off slow and builds throughout the twenty minutes. We will practice lots of posterior chain engagement and then take the knee plank to a modified pushup! We will end with some lower body movements.
Equipment: Bodyweight and ba...
-
The FitFourth, Series 2, Class 5: Momma Bear
Trainer: Missy
Duration: 30 minutesDescription: This session will challenge your single leg balance as well as pushing you to move your crab and crawl across your mat. Without even realizing we will be mimicking things you do daily with your baby like get up and down off the floor while adding ...
-
The FitFourth, Series 2, Class 6: Now I am Cruising
Trainer: Missy
Duration: 20 minutesDescription: This session will start right off with skills we warmed up to last week, single leg hip raises and single leg deadlifts. We will also practice crossing the midline while in a crab and crawl position which is great for your brain. There is also a p...
-
The FitFourth, Series 2, Class 7: Crabby Crawls
Trainer: Missy
Duration: 30 minutesDescription: This session will add in some lateral leg movement. You will spend the first half of the session in crab and crawl. The second half will be a variety of plank and core exercises.
Equipment: Bodyweight and barefoot
Key Movements: Breathing variat...
