The FitFourth, Series 2, Class 3: Progressions
The FitFourth Postpartum Plan, PROGRAM 1: What's a mom bod? • 29m
Trainer: Missy
Duration: 30 minutes
Description: 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 variations to make sure we are moving in all directions, as we do with our babies.
Equipment: Bodyweight and barefoot
Key Movements: Breathing, mobility for upper body, variation of crawls and planks
Every 60 seconds, continuous running clock:
x1 round
10 Breaths
Wrist Rolls
Cat Cow
Roll Shoulders and Neck
T Lifts/Glutes and Posterior Chain
Every 60 seconds, continuous running clock:
x3 rounds
10 breaths
Plank Shoulder taps on knees
Crab move forward and back
Single leg lower
Baby get up to hand
Every 60 seconds, continuous running clock:
x2 rounds
10 breaths
Plank foot to hand twists
Alternating curtsey lunges
Table top with reach over alternating sides 4 each side
Mini cobras
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The FitFourth, Series 2, Class 4: Fro...
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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...
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The FitFourth, Series 2, Class 5: Mom...
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 ...
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The FitFourth, Series 2, Class 6: Now...
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...
