April 2016: Prenatal Programming Day 11

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 1. Spend 20 reps alternating sides. Then, spend at least 10 reps trying to flow into Part 2.

[vc_video link="https://www.youtube.com/watch?v=3RyO-HSqOdc"]

Functional Progression Part 2. Spend 20 reps on each side. Meet your body where you are today!
[vc_video link="https://www.youtube.com/watch?v=Otnv8X5h0hA"]
Good Mornings. You can use a band, PVC, light barbell, or nothing at all. Perform 3 x 25 reps.

[vc_video link="https://www.youtube.com/watch?v=qi0R0vzNzmQ"]

Feet Mobility. Some time during today's session- either now or afterwards- I want you to work on feet mobility. Spend at least 5 minutes here.

[vc_video link="https://www.youtube.com/watch?v=1nc9e0rd4Pk"]


Strength and Conditioning. 
Back Squat. We love back squats! Pick a light to medium weight. Preform 2 back squats every minute for 20 minutes. If you need to take a break, just skip one of the minutes. Or, if you are thinking 10 minutes or more your style today, then totally fine. Just be sure to do the accessory work.
--> Breath Work: Take a fresh breath for each squat and breathe out through the movement or at least on the way up.
EMOM 20:
2 Back Squats

[vc_video link="https://www.youtube.com/watch?v=tbag7z2iQ5E"]


Bulgarian Split Squat. We've done these a time before so this should be review. Make an effort to get back knee all the way to the ground. If balance is tough, then drop the weights and place a box beside you to hold on to.
Perform 3 x 12 Total 

[vc_video link="https://www.youtube.com/watch?v=IxcdVtQSUxA"]