May 2016: Prenatal Programming Day 3

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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 5 minutes to breathe.

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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.

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Squat Therapy. Get your hips open and moving. This is super important especially as you approach 30 weeks.

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Banded Good Mornings. Let’s warm up the backside. Perform 4 x 25 reps.

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Strength. 
Deadlift. We are working on singles today. That means you have time to initiate proper spinal position before you even bend over. Perform a few warm up sets. Maybe 5, then 3, and then get into singles. No rush or pressure. Move up as your body feels good. When you are at 70-80% of your 1RM or a weight that you could possibly do 3-5 reps of, then stop there and start the EMOM.
Perform EMOM 20:
1 Deadlift
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Conditioning.
For this workout you have a ten minute running clock (counting down). Your buy in is the 750m Row. Once you complete that task, the remaining time left is used as what we all like to call an AMRAP (as many rounds/reps as possible). Rest as needed throughout the ten minutes. Pick a kettle bell weight that you can do 20 Russian swings with no issues. Pick a box for the step-ups that is 20 or 24 inches. No higher than 24 inches.
In 10 minutes, complete the following:
750m Row
Then, AMRAP-
20 Russian Kettle Bell Swings
10 Alternating step-ups
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Accessory.
Finish today’s posterior chain work with the death march. Not really an awesome name but awesome for the hamstrings. Perform 4 x 20 Alternating steps with light to medium dumb bells.

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