June 2016: Programming for the Pregnant Athlete (14)

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June 23rd, 2016  

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.

 

For Quality...

4 x 10 Good Mornings

Incorporate variations for each set- use a band, a barbell, staggered stance w/ left or right foot forward.

https://www.youtube.com/watch?v=qi0R0vzNzmQ

 

60s Each Side Standing Pigeon Stretch

https://www.youtube.com/watch?v=yq8ka6glT5s

 

Strength

Work up to a heavy double SUMO STANCE BOX Squat. Please, please, please keep your knees directly above your ankles. If I were looking at you from the side, then I do not want to see your knee move in front of your toes. Use a big, wide stance and screw those feet into the ground to activate your legs and booty. The movement starts with a slight unlock of the knees and then you send your booty straight back. It may feel like a good mornings.

Spend 10 minutes finding a heavy double SUMO STANCE BOX SQUAT.

Your rep scheme may look like 10 with an empty barbell and then start with super light weight and move up 10-8-4-2-2-2…Remember, only 3 efforts at 80% or higher, and we only take lifts we know we can make.

https://www.youtube.com/watch?v=TX78dx0hfoY

Conditioning

The clock is set for 9 minutes. You complete as many rounds as you can comfortably in nine minutes. You must rest a minimum of 30s between rounds. Choose a kettle bell that you could do 30 swings unbroken for the first round. During the workout, you can break it up however you like, but use that to help you choose your weight.

 

AMRAP 9:

200’ Sled Push (Empty & no pull w/ rope today)

30 Russian KB Swings

-Rest 30s-

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

https://www.youtube.com/watch?v=7x-ARcXQgTs

Accessory

60s Standing Lat Stretch

https://www.youtube.com/watch?v=XGqt6ka45iA

3 x 12 Dumbbell Step Ups

Choose light to medium dumbbells.

https://www.youtube.com/watch?v=nYIBSx5uSvg

3x 25 Hamstring Curls

Try to do each set fast.

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