The Mother Hood

The Exhale Method is recommend for 3rd and 4th trimester.

As a pregnant or postpartum athlete, core alignment then TRUMPS bar bath!

Through the Exhale method, Jeana is contracting her core 360deg around the increased intra abdominal pressure created through the movement and weight. When we contract our muscles, to include pelvic floor, our bodies are 1- becoming stronger, 2- decreasing tension against connective tissue & ligaments

Interested in becoming a Pregnancy & Postpartum Athleticism Coach? Join me! bit.ly/PPACoach




postpartum.athlete

I've experienced half a dozen postpartum fitness programs, but saw no results in my diastasic recti or pelvic floor strengthening until I learned how to exhale and contract my entire system around the Intra Abdominal Pressure (IAP).

IAP is created whenever you brace for a lift or movement, yet postpartum our connective tissues may not be prepared (or too long/weak) to withstand that pressure.

In this video I demo these scenarios:
1. Creating IAP without bracing (ex. sneeze or cough without contracting around the pressure) can result in incontinence or stretched connective tissue.
2. Bracing around the IAP before a lift or movement can prevent stretching of the connective tissue and further loosening of ligaments/ tendons.
3 (not shown) When the core is braced and IAP created that overwhelms the strength of the muscles. Where does the pressure go then if the muscles cannot withstand? Thats right! Connective tissues stretch and take the brunt.

Know the breathing strategy you need for the stage of pregnancy/ postpartum you're in. Know if you're symptomatic, that the valsalva breath will not help! Switch to a breathing strategy during movement.



2. Bracing around IAP before the lift or movement is acc

When the balloon is being blown up, pressure is maintained, muscles and tendons keep their tension throughout. That's why women will see personal records and feel "fine" exercising during pregnancy.

After the baby is born, the real healing must begin. Muscles and tendons still have relaxin and have been stressed in a LENGTHENED position for 9 months. That's why we need to focus on contracting the core musculature in a systematic way- through the piston breath strategy.

5 rounds
25 russian KBs
30 broomstick Sumo Deadlift High Pull
35s Left Side plank hold
35s Right Side plank hold

25 Running Clock, as many rounds as perfectly possible
11 DB (or KB or child) Front Squats
22 plate or DB or object Ground to overhead (two handed)
100' (2x 25' down and back) lateral low shuffle
Reverse plank hold 40s

Universally scalable for any stage of pregnancy! See video for breathing considerations

Watch the difference between how a traditional "bird dog" is done and how a postpartum Mom should do one. Notice the back position, breath exhale BEFORE exertion, and slow pace of moving with intention.

Please message me with questions!

3 rounds: 200m back rack carry, 12 lateral skiier hops, 8 odd object wood choppers each side

MotherHood Fitness March 30th Strength- specific warmup and 3x20-30 fsq 2020 pace

Monday March 30th warmup