LOCO ANNOUNCEMENT

Dumbells and Diapers is coming to Locomotion this fall!

This class will focus on relearning how to engage the pelvic floor, core strength and conditioning exercises to help with daily activities with your little one. Coach Christy is certified in Brianna Battles Pregnancy and Postpartum Athleticism and is available for personal training sessions to accommodate anyone interested in pre or postpartum preparation and recovery! See below for more details:

• Six week series beginning on October 1st with 60 minute classes every Tuesday and Thursday at 11:30 am
• Series is open to pregnant or postpartum mothers and babies 0-2 years old
• Opening seminar on September 26th at 11:30 am with a Pelvic Floor Physical Therapist covering topics such as symptoms, movement and common tendencies, anatomy, breathing methods and more
• Click here for more information including a video from Coach Christy, cost, and more.

Tuesday WOD

A.) “Vagabond”

5 Rounds  of 1:00 Stations for Total Reps of the following:

1. Suitcase DL R 70/53
2. 20m Shuttle Run
3. Suitcase DL L 7/53
4. 20m Shuttle Run

Workout Goal: 220+ Reps

Levels Consideration: Deadlift

B.) Stamina Finisher

8 min AMRAP of the following:

1. 10 Air Squats
2. 20 Abmat Situps

Strategy and Briefing: In Breathe & Brace workouts it’s hard to determine how hard to go while still maintaining technique on the heavier weight movements.  Take your time on the Suitcase DL & stay consistent.  These will be hard to maintain as the rounds go on & the core fatigues. Stay steady on the Airbike/Shuttle Run, to get right back into quality Suitcase DLs in the following minute.  Going too hard can bring this workout to a screeching halt.  Keep the breathing up on the Airbike/Shuttlerun, to maintain pace — take deep breaths anytime you rest between sets of Suitcase DLs.