Prenatal Warm-Up
BELLY BREATHING. You should start to feel more confident and comfortable with the belly breathing and checking in with yourself. We will always start with posture or breathing check-in, so please do not avoid this. It is for you. Set your timer on your phone for 5 minutes or count to 30 breaths.
Functional Progression Part 2-Modified. Perform 3 x 10 Each Side.
Bodyweight (Just You) Box Squats. Perform 3 x 20
Advanced Dead Bug. Watch the video. Perform 2 x 10 Each Side. Be sure to rest standing. If you are super pregnant and avoiding lying on your back, then sit on a box that is at your 90 degrees or lower. Be sure to sit on the edge of this box.
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Strength and Conditioning.
Today is an EMOM= Every Minute on the Minute. You will need to be able to clean and jerk the KB or DB with one hand, up to your shoulder, and then overhead. Walk down 50′ with the weight in the right hand. Bring weight down to shoulder level to switch to the left side. Walk back 50′. Pick a weight that you can, without a doubt, walk there and back on each side for at least 3 rounds. Dips can be performs on rings, bars, or boxes. Use bands or assistance as needed. Be sure shoulders are lowered below the elbows. Full lock out at the top of the rings.
EMOM 30.
Even: 50′ Waiters Carry (One-Arm Overhead Hold) Right
50′ Waiters Carry Left
Odd: 3 Dips
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Accessory.
Inverted Rows. You can make this as difficult or as easy as you’d like.
Perform 3 x 12.
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Effective programs for both MIND ⊕ BODY
This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.
Start moving and training with your cycle ❤︎
Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.
Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.
Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.