June 2016: Programming for the Pregnant Athlete (5)
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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.
3 Rounds:
5 Strict Pull-Ups or 10 Ring Rows
10 Bent Over Rows
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.
2 Strict Press
3 Push Press
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.
10 Cal Row or AirDyne
8 Double Kettle Bell Clean and Press
4 Alternating Front Rack Walking Lunges
5 minutes of breath work.
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.