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June 2016: Programming for the Pregnant Athlete (3)

June 2016: Programming for the Pregnant Athlete (3)

Warm-Up.

Posture and Breath.

Find some music and set your clock for 5 minutes today. Set your intention.

Functional Progression Part 1. Perform 2 x 10 reps with opposite arm and leg on each side.

Functional Progression Part 2. Perform 2 x 10 reps on each side.

Functional Progression Part 3. Perform 2 x 10 reps with opposite arm and leg on each side.


5 Rounds for Quality:

  • 10 Inverted Row
  • 5 One-Arm Shoulder to Overhead on Each Arm

    Strength.

    7 x 1 Split Jerk. This is a time to work on speed and technique. Those of us that have a little experience with Olympic lifting know that lifts about speed. Take each lift from the rack. Warm-up prior to starting your working sets. The 7 x 1 are your working sets and they should feel medium-heavy. You can rest 2-5 minutes between each lift. In fact, that rest would be preferred.

    Conditioning.

    We’ve done a lot of rowing and sledding already this week. Even though today would normally be a mono-structural day, I’m changing it up a bit. This is still a medium paced , or 70% intensity, style of workout. You are doing a lot of walking. The first is a dumb bell carry (or hold) overhead. Pick a set of dumb bells that you can do these without struggling. No more than 50lbs; no less than 10lbs. Set the dumb bells down, and then bear crawl down and back. Pick up the dumb bells and walk back with them. Finish the round on the other sider with dumb bell step-ups. Rest as much as you need along the way.


    Complete the following 4 Rounds:

    • 50’ Dumb Bell Overhead Carry
    • 100’ Bear Crawl
    • 50’ Dumb Bell Overhead Carry
    • 10 Dumb Bell Step-Ups

    Accessory.

    3 x 12 Ring Rows

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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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