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May 2016: Prenatal Programming Day 13

Prenatal Warm-Up

Posture awareness. Set your standing posture and find your bell breath. Be sure you chest does not move at all. We are focused on the belly here. I want you to send love to your baby today. Put your hands on your belly and visualize light shinning from your hands into your belly. See your baby soaking up your rays of love. Spend at least 5 minutes visualizing and breathing.

Functional Progression Part 1. Perform 4 x 5 reps on each side. Use opposite arm and opposite leg together.


Functional Progression Part 2. Perform 4 x 8 reps each side. For the leg that is bent on the ground, push through that knee to raise your hips. Squeeze that booty cheek at the top. Use a fresh breath with each rep.

Glute Activations. Watch this video. Perform 30 glute bridges, 15 singles, walk forwards, taps, 30 glute bridges, 15 singles, walk backwards, taps. Repeat that drill 2 more times for a total of 3 rounds.

Strength.

Perform the following movements and reps for quality. Pick a weight for the death march in which you can do 50-75′ without taking a break. Pick the same or a different weight for the front rack walking lunges in which you can do the alternating walking lunges in 1-2 sets.


3 Rounds:

100′ Death March

10 Front Rack Walking Lunges

-Rest 2 minutes-

Conditioning.

Today we have a set amount of time to complete all the work we can. Scale the bar or ring dips so that you can do 9 reps in 1-2 sets. Pick a kettle bell in which you can complete all 12 swings a row without breaking. And last, squat to a ball or box if you’d like or find it more comfortable.


AMRAP 12:

9 Bar or Ring Dips

12 Russian Kettle Bell Swings

15 Squats

Accessory.

Spend 5 minutes on each booty check with the lacrosse or tennis ball.

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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.

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