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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.

Functional Progression Part 2. Spend 20 reps on each side. Meet your body where you are today!

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

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.

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
Accessory.


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

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