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June 2016: Programming for the Pregnant Athlete (9)

June 2016: Programming for the Pregnant Athlete (9)

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.


PVC Warm-Up

Perform pass-throughs, windmills, and overhead squats for 10 reps. Rest, mobilize, and then repeat.

Optional: 6 x 50’ Standing Sled Pull. For weight, use an empty sled, one 45lb plate or two 45lb plates or three 45lb plates. Pick a load that doable for you. Rest as needed between sets.

Strength & Conditioning

Today, we are knocking out two birds with one stone;) Today is not for time or reps. We are focusing on quality of movement. Choose a weight for the seated strict press in which you can do all six reps in a row for the first round. You can break the set of six up for subsequent rounds. The overhead squats can come from the rack. Choose a weight that is 40-50% of 1RM; you should be able to do all 3 OHS in a row. The pul-to-stand can be scaled to how vertical you want to be. It is done at your comfort level.


Complete 10 rounds:

6 DB Seated Strict Press

3 Overhead Squats

2 Pull-to-Stand

Accessory

60s Straddle Stretch

60s Each Side, Banded Lat Stretch

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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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