June 2016: Programming for the Pregnant Athlete (15)
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June 24, 206
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…
Use this to continue to warm up and tune into your body. Breathe and embrace the one mobility movement. Use the ring rows or pull-ups to warm-up for the conditioning position. Keep the barbell light.
3 Rounds:
45-90s Extended Triangle Pose on each side
5 Strict Pull-Ups or 10 Ring Rows
10 Bent Over Rows
Strength
3 x 8 Dumb bell Incline Bench
Pick a set of dumbbells that are challenging but definitely doable. You may increase load each round as long as you know you will make each lift.
Conditioning
Think of this as a shake out day from this whole week. Move through this at about 50-70% intensity. Use a kettlebell or dumbbell for the goblet squats. Keep the weight light enough to be able to do all sets in each round unbroken.
5 Rounds
200m Jog or Walk
15 Goblet Squats
10 Ring Rows
Accessory
3 x 40 Face Pulls
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.