May 2016: Prenatal Programming Day 13

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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.

https://www.youtube.com/watch?v=DMQ5iEVIOCs

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

https://www.youtube.com/watch?v=3RyO-HSqOdc

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.

https://www.youtube.com/watch?v=QQFm1qotjiM

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.

https://www.youtube.com/watch?v=jAUHfD7pbhw

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-

https://www.youtube.com/watch?v=84hArg_9bD8

 

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

https://www.youtube.com/watch?v=FctJQ8_56nc

https://www.youtube.com/watch?v=7x-ARcXQgTs

https://www.youtube.com/watch?v=xX9EqJV5sVI

 

Accessory. 

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

https://www.youtube.com/watch?v=HKG66gwzVHU