July 2016: Programming for the Pregnant Athlete (7)
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Warm Up
Posture and Awareness. Use the mantra above to flow with your breath today. Inhale (I am) and exhale (woman). Do the same for I am strong. Do each phrase for a minimum of 10 breaths. You may be standing or seated.
The Functional Progression- go through the full progression 5-10 reps. Then, let’s spend some time to focus on Part 3 . Complete 10-15 reps of each level becoming more comfortable and aware of the movement and then 10-20 extra reps at Part 3.
For Quality
3 Rounds:
20 Banded Pull-Aparts
10 Inverted Rows
60s Chest Opener
Strength
You want to be warmed up for this particular drill. You want to be at 50% of 1RM or a weight that you feel like you could do for 10 reps. You are doing 9 sets of 3 every 45 seconds. Please alternate between narrow, wide, and conventional grip.
9 x 3 Incline Bench
Conditioning
This is designed to get you moving at about 60-70% intensity and stay moving. There is no bursts of power like yesterday’s training. Be intentional with movement. The front rack lunges can be done with a barbell, dumbbells, or kettlebells. Please choose a weight that you could do at least the first two rounds unbroken, without taking a break in the middle. For the overhead carry, use a plate or two dumbbells or two kettlebells. Obviously, a plate will be easier than two dumbbells, but it’s up to you and your energy level todayJ You make this as hard or not-so hard as you want.
6 Rounds
50’ Front Rack Walking Lunge
100’ Overhead Carry Walk
Accessory
2 Rounds
50 Banded Tricep Extensions
20 Dumbbell Side Obliques (10 each)
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.