June 2016: Programming for the Pregnant Athlete (11)
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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.
Banded Shoulder Circuit
Perform 10 reps in each direction for 3 rounds.
You can use a barbell or dumbbells. Perform 3 reps every 45s or 60s. Pick a weight that is 50-60% of your 1RM bench press. Keep vertical forearms, whole body engaged, and be fast and intentional out of the bottom.
9 x 3 Incline Bench Press
Today should be focused on more quality than speed and numbers. The only movement that should be done quick are the ball taps.
4 x 8 Elevated Push Ups
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.