June 2016: Programming for the Pregnant Athlete (10)

BF-insta-BF-coaching-01.jpg

Thursday, June 16th  

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.

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

Perform 60s on each side of the Lizard Stretch.

https://www.youtube.com/watch?v=F6Zfe2tipO0

Perform 3 x 5 Box Lower Down on each leg.

https://www.youtube.com/watch?v=GdG7TvKjDUk

Strength

Perform 3 x 8 Side Lunges on each leg. Don’t spend extra reps here today. Do an empty bar warm-up set and then get into working sets. The weight on these is lighter. Sit back and keep your whole foot on the ground. Also, remember to keep your chest up. The range of motion may be a lot less than what you are expecting or used to.

https://www.youtube.com/watch?v=OiHHu8shePQ

 

Conditioning

Today is a longer time domain. Pick a weight for the Curtis P in which you can do 4 reps without dropping the barbell. The weight should be light to medium- somewhere between 15-65lbs and no more than 95lbs.

 

AMRAP 20:

4 Curtis P’s

200m Walk | 400m Run | 500m Row

 

https://www.youtube.com/watch?v=9XPw600A84M

 

Accessory

Perform 3 x 25 Hamstring Curls.

Perform 60s Wall Lunge on each leg.

 

 

https://www.youtube.com/watch?v=M6HFTtvlz8w

https://www.youtube.com/watch?v=ws5DU5QCR54