Functional Progression
The Functional Progression is the property of Coulee Health and has been provided by Dr. Erica Boland.
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Pregnancy Functional Progression:
This video will guide you through the Functional Progressions for pregnant mamas.
Postpartum Functional Progression
Create and maintain intra-abdominal pressure…
5 Reps Deadlift
3 Reps High Hang Shrug
3 Reps Above Knee Shrug…
5 Reps Toe Touches
5 Reps Bootstrappers
5 Reps Inch Worms…
This warm up is perfect for any workout that includes squat cleans with a pair of dumbbells! You'll be primed to pull the dumbbells from the ground, move smoothly into the squat, and stand strong to finish.
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Get those shoulders warm with this thorough upper body warm up! You'll need a resistance band and one or two light dumbbells!
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3 ROUNDS - Go faster each round
20 Reps Toe Taps
10 Reps Skip overs…
Getting ready to do some box jumps? Give this warm up a run-through! You'll need a kettlebell or dumbbell and a box (obviously)!
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Are pull ups in your workout? Knock out this warm up to get yourself ready! You'll need a band for this one (and maybe even a broomstick)!
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If any movements in your workout involve going overhead, this warm up is a great choice! You'll need a band and a barbell (or dumbbells or a sandbag)!
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3 Sets
1 Minute Side to Side Squat Hold
5 Reps Back Squat…
10 Lateral steps right
10 Lateral steps left
20 Steps forward / Cowboy walk…
1 Minute Heel Sit
30 Second Lunge Hold (L & R)
30 Second Samson Lunge (L & R)…
Do Each In 50ft Sections
Karaoke
Up and Over
Knee to Stomach…
Complete 1 time through:
5 Reps Snatch Grip Deadlift
3 Reps High Hang Shrug…
3 Rounds
30 Double Unders / 50 Singles
10 Jump Rope Pass Throughs…
3 x 10 of each
Banded side steps
Banded pull aparts
Banded high pulls…