June 2016: Programming for the Pregnant Athlete (5)

BF-insta-BF-coaching-01.jpg

Tuesday, June 7, 2016

 

Warm-Up.

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

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

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

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

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

https://www.youtube.com/watch?v=Otnv8X5h0hA

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

https://www.youtube.com/watch?v=n4AAD8Grfbk

For Quality…

3 Rounds:

5 Strict Pull-Ups or 10 Ring Rows

10 Bent Over Rows

 

https://www.youtube.com/watch?v=M_Z4ZVjikYU

https://www.youtube.com/watch?v=zSjAc0i3prM

Strength.

This is strength plus a bit of intervals. You can adjust the weight each round, but I would try to stay pretty consistent across the board and with form. This means you are going to have to warm-up ahead of time to find a starting weight for this particular drill. Start with a weight that you feel you could 8-10 strict presses.

 

For 6 Rounds, Every 90s:

2 Strict Press

3 Push Press

 

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

 

https://www.youtube.com/watch?v=1B0BfL3FJb4

 

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

 

https://www.youtube.com/watch?v=kyo4h5nNl8A

 

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

 

 

Accessory.

5 minutes of breath work.

https://www.youtube.com/watch?v=bZtkCl1UanI