April 2016: Prenatal Programming Day Five
CHECK-IN. I want you to play the song below and start to visualize your birth. You can sit or stand, but by all means have good posture. Start by breathing into your belly and picturing yourself as your labor starts. In your mind, see yourself working through labor, one breath and one contraction at a time. See yourself smiling, crying, laughing, using your birth team that is there with you. See yourself birth your baby.
This is one of my favorite songs to play at The BIRTHFIT Prenatal Series (birth education and movement courses). <3
Warm-Up. Spend 5-10 minutes walking, rowing, jogging, just moving to get the blood pumping.
Mobility & Activations.
Box Lower Downs. The focus here is the foot on the box. That foot is glued to the box and you need to think about driving/pushing through that heel into the box. We learned about this particular pistol progression through Carl Paoli (FreeStyle Connection). It has become a staple for us when working the posterior chain during pregnancy and in the postpartum period.
Perform 2 x 10 Each Side
Single Leg Kettle Bell Deadlift. This is as much balance and concentration as it is strength and range of motion. FOCUS. Clear your mind and find a point on the ground or wall and focus on it.
Perform 3 x 10 Each Side
Functional Progression Part 3- Abbreviated. Again, if you have a moderate to severe DRA, please go to Functional Progression Part 2- Abbreviated instead of this one. Both are great movements!
Perform 12 reps on each side.
Use your breath with opposite arm and leg.
Deadlifts. Make this movement comfortable for you. If you need to raise the starting position of the bar, that is totally fine. If you need to have a wider, sumo stance, that is totally fine. Let’s just be sure to maintain an ideal movement pattern and proper biomechanics.
Rest at least 2 minutes between efforts.
Conditioning. Today’s conditioning is an EMOM- Every Minute on the Minute- for thirty minutes. You can look at this as 10 rounds of three different movements each performed on their own minute. The front squats are, ideally, taken from the rack. However, if you are doing this at home with dumb bells then you will want to increase reps to 4 or 6 and use 10-30lbs dumb bells. You can use a box or a step or a stack of plates for minute two. Go no higher than 20 inches for this workout. The third minute is a power output of cardio. Whatever you choose go at an increased intensity for 30 seconds. This is a longer time domain workout so if you get tired and need to skip a movement, then do so. Totally fine. Just try to move fluctuating between your 60-80% intensity for 30 minutes:)
Minute 1 –> 2 Front Squats (50-75% 1RM if you know)
Minute 2 –> 4 Box Step Ups or Box Jumps (20″ at most)
Minute 3 –> 30s Max Row or Bike or 30 Singles or 200′ Shuttle Sprint
Breathe to Finish. Use whatever props, blocks, cushions you need to in order to make yourself comfortable. Talk to your babe. Spend 2-5 minutes here. If you don’t do it now, you have 10 minutes at the end of your day;)