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June 2016: Programming for the Pregnant Athlete (4)

June 2016: Programming for the Pregnant Athlete (4)

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.

    For Quality…

    3 x 8 Bulgarian Split Squat

    3 x 8 Empty Barbell Box Squat (See Video In Next Section)

    Strength.

    12 x 3 Conventional Stance Box Squat. Please be mindful to keep your shins vertical the whole time. Never allow your knee to move in front of your ankle. The focus here is your posterior chain. Rest as needed between sets. Do not go higher than 70% o your 1RM and only take lifts that you know you can and will make.

    Conditioning.

    The following is your conditioning workout for today. For the double kettle bell swings, remember that they are Russian-style and pick a weight that you could do the first set of 25 in 2-3 sets. Think medium on the light to heavy scale. For the cleans, this can be done a little heavier and as singles. However, if you feel the urge to pee in your pants, or you do, then you have gone too heavy and you need to back off. The weight should be no more than 70% of your 1RM Clean. You can do power or full cleans. And, you can also take the cleans from a box to work on the high pull or getting under the barbell.


    Complete 2 rounds for time of:

    • 25 Double Kettlebell Swings
    • 4 Cleans
    • 20 Double Kettlebell Swings
    • 3 Cleans
    • 15 Double Kettlebell Swings
    • 2 Cleans
    • 10 Double Kettlebell Swings
    • 1 Clean

    Conditioning.

    This is a shorter workout, but each movement will require your concentration and full body. Make an attempt to rest either between movements or at the end of the round, meaning try to do movements unbroken. Your choice on the KB because you will hang on to it the entire workout- a fun kettle bell complex. Based on this group, I’d say pick kettle bells that are each 15lbs-35lbs, but no higher.


    AMRAP 9:

    10 Cal Row or AirDyne

    8 Double Kettle Bell Clean and Press

    4 Alternating Front Rack Walking Lunges

    Accessory.

    3 x 100’ Death March. Pick a light to medium set of dumb bells and get to walking. Be sure to stand all the way up between each step

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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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