June 2016: Programming for the Pregnant Athlete (7)
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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.
2 Rounds of the Shoulder Circuit. Spend at least 10 to 15 reps on each movement.
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.
20s Rack Hold + 2 Strict Press
https://www.youtube.com/watch?v=FLLmEsdgpyo
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.
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.