These functional progressions are the property of Coulee Health and have been provided by Dr. Erica Boland.

Dr. Erica is a Regional Director for BirthFit Wisconsin and strives to empower women during pregnancy by helping them remain active.

Pregnancy Functional Progression

1-2 Min diaphragmatic breathing

Create and maintain intra-abdominal pressure
10-20 (each side) Extensions of Functional Progression #1
5-10 (each side) Rolling transition to Functional Progression #2
10-20 Functional Progression #2
10-20 Shin Box Flow
10 Step through to lunge
10-20 (each side) Extensions of Functional Progression #3
2-4 20 Sec sets of Functional Progression #4
10-20 Bear crawl forward and backward
10 Bear to Tripod
10-20 Air squats

SUBS
Seated Functional Progression #1
Feet Elevated Functional Progression #1
Hand Assisted Shin Box Flow

Postpartum Functional Progression

1-2 Min diaphragmatic breathing

Create and maintain intra-abdominal pressure
10-20 (each side) Extensions of Functional Progression #1
5-10 (each side) Rolling transition to Functional Progression #2
10-20 Functional Progression #2
10-20 Shin Box Flow
10 Step through to lunge
10-20 (each side) Extensions of Functional Progression #3
2-4 20 Sec sets of Functional Progression #4
10-20 Bear Crawl forward and backward
10 Bear to Tripod
10-20 Air squats

SUBS

Seated Functional Progression #1
Feet Elevated Functional Progression #1
Weighted/scale up Functional Progression #2
Hand Assisted Shin Box Flow
Weighted/scale up Functional Progression #3
Advanced Bear Crawl