June 2016: Programming for the Pregnant Athlete


Warm-Up. https://www.youtube.com/watch?v=ftfaj2trkPI

Posture and Breath.

This is the beginning of the month, so let’s get intentional. If you are in the beginning of your pregnancy, then I want you to spend some time this week making a BIRTH VISION BOARD. Yes, this is exactly what you think it is- a birth specific vision board. Get magazines, newspapers, stickers, markers, and a cardboard (whatever size you want) and schedule a meeting with yourself. Put anything on this board that makes you come ALIVE. Put a small photo of your pet, your significant other, and your girlfriends. Cut out magazine clippings of words or scenery that really resonate with you. Some women will place this board in a place where they meditate daily and focus on it during labor. This BIRTH VISION BOARD is for you!

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The Functional Progression.

If you have been with us before, you know that the functional progression is going to be key during the postpartum period and developing movement patterns again. These functional progressions are the basis to human movement. Read Dr. Erica’s Blog about how babies are born with Diastasis Rectus Abdominis.

Functional Progression Part 1. Perform 3 x 10 reps Each Side.


Functional Progression Part 2. Perform 3 x 10 reps Each Side.


Functional Progression Part 3. Perform 3 x 10 reps Each Side.


If you ever have any core or pelvic floor specific questions, you can always schedule a consult with Dr. Erica Boland, DC. She travels around the United States talking all about this stuff. Yay!

Specific For Today…

3 Rounds:

25 Banded Pull-Aparts

25 Banded FacePulls

25 Tricep Extensions







9 x 3 Bench Press. Warm-up to a weight that is 50-60% of your 1RM. If you do not know this number, then warm-up to a weight that you could 8-10 reps in a row. If you have trained with us before, then you have done this drill before. 3 reps every 45-60 seconds focusing on speed out of the bottom. You may alternate between narrow grip, wide grip, and neutral grip. I would perform 3, 3, and 3 of each. Rest in the seated or standing position.




Today we have a list of tasks to complete. You can set a clock if you want but you definitely do not have to. Pick a weight for dumb bell push presses in which you can complete the set of 21 in 2 to 3 sets. For the alternating med ball slams, I want you to be sure to bring the ball up and over your head. Utilize that full range of motion. Pick a weight between 4lbs and 10lbs. The rep scheme is 21-15-9, which most of us are familiar with, in between each round will either be a sled push or pull. This is your choice. If doing a sled push, then use no weight. If you are a doing a pull, where you are walking with the weight dragging behind you, then pick a weight somewhere between 75lbs and 150lbs.


Complete the following:

21 Dumb Bell Push Press

21 Alternating Med Ball Slams

200’ Empty Sled Push (or Lightly Weighted Sled Pull)

15 Dumb Bell Push Press

15 Alternating Med Ball Slams

200’ Empty Sled Push (or Lightly Weighted Sled Pull)

9 Dumb Bell Push Press

9 Alternating Med Ball Slams

200’ Empty Sled Push (or Lightly Weighted Sled Pull)






3 x 8 Each Side, Dumb Bell Rows.