April 2016: Prenatal Programming Day 14

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. Let go and let flow today.
Glute Bridges. Let's awaken the backside to help us out with some overhead presses today! Perform 30 total reps with both legs, then 15 reps on each leg. If you have a glute band, you can totally use it here.

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PVC Warm Up. Get those shoulders warm, Mama. You will have some overhead pressing in just a bit so start with PVC and then move to barbell or dumb bells. Spend about 8-10 reps on each PVC movement.

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Strict Press & Push Press. Spend 16 minutes finding a heavy strict press, and then, find a heavy single push press. You should be warm before you start this. Again, this is one of those times where we only take 3 reps at or above 85% of your 1RM. We do not take lifts that we are unsure about making. Ideally, you will take about 5-7 minutes on each movement. Starting with the strict press, you can work up like this 5-3-1-1-1-1 or just start right into singles. Once, you have your strict press, move on to the push press. That will most likely be singles.
16 Minutes to find a heavy single STRICT PRESS & PUSH PRESS. 

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Set the clock for 14 minutes and just move. Air squats can be done to a ball or box if you prefer. If you have moderate to severe DRA, then be sure to perform push ups on at least a 20" box or bench.


AMRAP 14: 
20 Alternating Lunges 
15 (Elevated) Push-Ups 
250m Row or 10 Cal AirDyne or 200m Run 

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Pelvic Floor Webinar w/ Dr. Erica Boland.
Did you know this is FREE?

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