June 2016: Programming for the Pregnant Athlete (13)

BF-insta-BF-coaching-01.jpg

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

 

 

For Quality…

3 Rounds:

8 Dumbbell Incline Bench Press

12 Banded Pull-Aparts

https://www.youtube.com/watch?v=EtCqDGd56NY

https://www.youtube.com/watch?v=u7szrEaUdoA

 

 

 

Strength

You may wish to start the bar in a lower rack positioner (maybe around knee level). When removing the bar from the lower rack, stand all the way up first. Establish your spinal position here, before bending over. Each set should be comfortable.

 

Side Note: if you are further along and this movement may not be comfortable any more, so switch to dumbbell bent over rows and do 10 reps instead of 5 at a light comfortable weight.

 

5 x 5 Bent Over Row

https://www.youtube.com/watch?v=zSjAc0i3prM

 

 

Conditioning

 

Complete:

10-8-6-4-2

Dumbbell Thrusters

Ring Rows

https://www.youtube.com/watch?v=nKY50mmwjKo

https://www.youtube.com/watch?v=M_Z4ZVjikYU

 

Accessory

Move back and forth in Downward Dog to Plank a handful of times.

Then, perform the lizard stretch on both legs for 60s.

https://www.youtube.com/watch?v=k4jvl06eU3A

 

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