June 2016: Programming for the Pregnant Athlete (12)


  June 20, 2016



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.



For Quality…

4 Rounds

60s Squat Therapy


8 Banded Deadlifts

These deadlifts should be a warm-up.  Start with something light (maybe 10lbs on each side). Then, work up in weight a little throughout the set of 8 or through the 4 rounds. Remember, this is for quality so speed is a non-issue. Do not go any higher than 50% of 1RM deadlift if you know it.






No strength today. Make sure you concentrate and have some intention in regard to the warm-up.



Your choice for today. If you have not done more than 25 Pull-Ups in the last week, then stick with option A. Option B and Option C have the same volume, which is more, but they are organized in a different manner. One last thing, if you have diastasis rectus abdominis, then please do yourself a favor and do elevated push-ups with the functional progression. For instance, 1 elevated push-up, 1 functional progression part 2 on each side è 1 rep. Use this substitute if you have DRA.


Option A

25 Pull-Ups

50 Push-Ups

75 Squats

Option B

50 Pull-Ups

100 Push-Ups

150 Squats

Option C

10 Rounds

5 Pull-Ups

10 Push-Ups

15 Squats









3 x 60s Each Wall Lunge