June 2016: Programming for the Pregnant Athlete (7)

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Friday, June 10, 2016  

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.

https://www.youtube.com/watch?v=Lhi_X0KFcwU

For Quality:

2 Rounds of the Shoulder Circuit. Spend at least 10 to 15 reps on each movement.

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

 

 

Strength.

Warm-up with an empty barbell for at least two test rounds. Then, add weight, as you feel comfortable. This is definitely going to be on the lighter side. You are actively holding the barbell in the rack position (elbows up with a tall, proud chest) for 20 seconds and then going right into 2 strict presses.

 

Every 90s, for 6 rounds:

20s Rack Hold + 2 Strict Press

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

Interval training. As we’ve discussed before, contractions are at the most 90s. However, there is an occasional labor, where the contractions are a bit inconsistent. Most times, contractions find a pattern and mom finds her rhythm. But, I want you to be aware that sometimes contractions can cluster together. For instance, 3 shorter contractions with very short breaks in between and then a longer break before the next three come on again. Think about that with these three, three-minute intervals. Keep your mind in the game and breathe.

 

Complete 3 rounds of the following:

3 Minute AMRAP

15 Cal Row

Push Press

-Rest 3 Minutes-

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

Accessory.

4 Rounds

20 Face Pulls

20 Banded Pull-Aparts

https://www.youtube.com/watch?v=w4JNdppab4k

 

https://www.youtube.com/watch?v=qu4grrNp05Q