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.
60s Each Side Standing Pigeon Stretch
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.
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-
Accessory
60s Standing Lat Stretch
3 x 12 Dumbbell Step Ups
Choose light to medium dumbbells.
3x 25 Hamstring Curls
Try to do each set fast.
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.