July 2016: Programming for the Pregnant Athlete (3)


July 5, 2016 Warm-Up

Posture and Awareness: This is a time to forget about everything else in the world. This is the time you show you for yourself. You do it today, tomorrow, and the day after. You breathe for a minimum of five minutes. Just breathe. Send oxygen and love to that baby of yours.



The Functional Progression: The Functional Progression that I had Dr. Erica piece together is not new. It is simply taking the work that has been studied by brilliant minds into a fluid movement pattern. (Think like the Turkish GetUp but way better.) The progression addresses the entire core and allows for resistance or weight to be added as normal movement patterns are solidified. During pregnant and postpartum, we hardly ever add weight. Perform at least 10 reps of each at whatever pace you choose. When isolating a side, be sure to do 10 reps on each side.



For Quality: These movements are designed to be warm-up movements and to wake up movement patterns that you will use in the strength and conditioning portions.

3 Rounds:

4 Windmills Each Side

20 Banded Pull-Aparts

60s Chest Opener







Let’s get back to the basics with the STRICT PRESS. We have not done that in a while. Today, a lot of time is spent in an active, engaged posture. Be sure, with everything you do today, to stack your joints accordingly- ankles, knees, hips, pelvis, rib cage, shoulders, and ears should all be in one line from the side. Remember to warm-up appropriately and only take lifts you know you can make.


Perform 7 x 2 Strict Press. Rest as needed between efforts.




Today is a check-list, which most women love, including myself. It’s basically 3 distinct secionts of row, pull, push. Rest as needed throughout. However, try to stay moving throughout today’s workout, even if it’s only 50% of your intensity. For the push press you may go from the rack or use dumb bells or go from the ground or boxes, but use a weight that you feel is medium-heavy for you. The set of 10 should be a weight that you could do in 2-3 efforts, so a bit heavier than what you would do Fran at.


Complete the following:

1K Row

10 Pull-to-Stand

10 Push Press

750m Row

7 Pull-to- Stand

7 Push Press

500m Row

5 Pull-to-Stand

5 Push Press






2 x 50 Tricep Extensions

These should be done fast. If you need to break them up, that’s okay, but continue to be fast even in smaller sets.