July 2016: Programming for the Pregnant Athlete (6)
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Have you started to think about a game bag? We encourage all couples to get a game bag together, even if they are birthing at home. You want to have your things with you at the birth center or hospital so that you are comfortable and can feel safe being your self while labor. Check out our list below and let us know if you have any questions.
Warm Up
Posture and Awareness. Set your intention for this workout.
The Functional Progression- go through the full progression 5-10 reps. Then, let’s spend some time on Part 3 and 4. Complete 10-15 reps of each becoming more comfortable and aware of the movement.
For Quality
Move through this warm up with intention. Know the intention of each movement.
3 Rounds:
10 Each One-legged Deadlifts
60s Squat Therapy
Strength
This is going to be significantly less weight as compared to your back squat or deadlift. Spread your feet as if you were on railroad tracks, not a tightrope. Always stabilize and then make the next move. Warm up appropriately and only perform sets that you know you will complete.
8-8-8 Barbell Lunges
Conditioning
This is short and sweet. Try to do each movement unbroken and rest between movements if you need. Choose a weight for the kettlebell that will allow you to do each set unbroken- challenging but doable.
Complete:
27-18-9
Cal Assault Bike
Russian Kettlebell Swings
Accessory
4 x 60s Wall Lunges
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.