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July 2016: Programming for the Pregnant Athlete (5)

July 2016: Programming for the Pregnant Athlete (5)

July 8, 2016

Warm-Up


Posture and Breath. Find some music and set your clock for 5 minutes today. Set your intention.

Functional Progression. Let’s break it down today.


Part 1- Let’s do 10 reps on each side.


Part 2- Let’s do 10 reps on each side.


For Quality…

3 Rounds:

10 Each Shoulder Circuit

12 Side to Side Ball Slams

60s Lizard Each Side

Strength


A strength training session like this should take 15-25 minutes. Rest at least 2-4 minutes between efforts. Warm-up appropriately and then make your first set of five 45-50% of your 1RM. This weight should feel like something you can do 10 reps of without a doubt. You can definitely add weight throughout the set of five. However, we do not take lifts that are in question. We only take lifts that we know we can make. All in.


5 x 5 Overhead Squat

Conditioning


This is not for time, but more just to move. Dumbbells for step-ups and tate presses will be completely different. Dumbbells for step-ups should feel medium-heavy and for the tate presses they should be challenging and will most likely be lighter than you expect. Ideally, the sled pull feels challenging but doable. If no sled, then do 8 inverted rows.


3 Rounds:

12 Dumbbell Step-ups

10 Dumbbell Tate Presses

1 Standing Sled Pull

Accessory


4 x 30s Overhead Hold

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Effective programs for both MIND ⊕ BODY

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.

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