April 2016: Prenatal Programming Day 13

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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. Let go and let flow today.

[vc_video link="https://www.youtube.com/watch?v=Otnv8X5h0hA"]

Booty Rollout. Spend about 1-2 minutes on each booty.

[vc_video link="https://www.youtube.com/watch?v=HKG66gwzVHU"]

 

Strength. Let's work the front squat. Think of today as heavy singles or best effort singles. Please, only take lifts that you know you can succeed at.
1-1-1-1-1-1-1

[vc_video link="https://www.youtube.com/watch?v=c2K0pISzdmM"]

 

Conditioning. Today's conditioning is designed to go straight through only resting as needed. It may take 10-20 minutes depending on if you are walking or running. If you prefer to row, then row 1K, 500m, and 250m. Choose a weight that you can do 7-10 reps of at a time before needed a break. You can take the barbell from the rack or the ground. Use a barbell, dumb bells, or KBs.
Complete the following:
21 Front Squats
800m Run/Walk
15 Front Squats
400m Run/Walk
9 Front Squats
200m Run/Walk

 

Accessory.
Face Pulls - Perform 4 x 25

[vc_video link="https://www.youtube.com/watch?v=w4JNdppab4k"]