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April 2016: Prenatal Programming Day Nine

April 2016: Prenatal Programming Day Nine

Prenatal Warm-Up

Breathe. Sit or Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe.


Functional Progression Part 2. Spend 20 reps on each side working with the body you have today. Video is on YouTube but you should know how to do this now;)


Good Mornings. You can use a band, PVC, light barbell, or nothing at all. Perform 3 x 25 reps.

Activations & Mobility

Squat Therapy for 5 minutes. There are numerous ways to conduct squat therapy. Below is our suggestion for today’s squat therapy.

Box Lower Downs. The focus is on the foot on the box. The box height is up to you. Pick something you feel comfortable standing on top of. Perform 3 x 15 each side.

Strength

Back Rack Lunge. Visualize your feet on a railroad track rather than a tight rope. Perform 3 x 10 reps on each side.

Conditioning. Intervals within a given time domain. Turn up your effort about one notch to play within the interval. Rest at least 60 seconds between rounds.


AMRAP 14:

250m Row

5 Deadlifts

-Rest 60s-

***Did you know that most woman choosing to do a drug-free vaginal birth will labor at home as long as possible? Usually, these mamas have hired a doula to labor with them both at home and in the hospital. Mama usually labors until her contractions are about 5 minutes apart, lasting for 60-90 seconds, and she’s remained with this consistent pattern for about an hour. If you have not interviewed or entertained the idea of a doula and your are giving birth in a hospital, I strongly encourage you to explore this option.

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Effective programs for both MIND ⊕ BODY

This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

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