April 2016: Prenatal Programming Day Five

Get Moving.
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

[vc_video link=”https://www.youtube.com/watch?v=4Kw_way3BPU”]


Warm-Up. Spend 5-10 minutes walking, rowing, jogging, just moving to get the blood pumping.

[vc_video link=”https://www.youtube.com/watch?v=pY0sTAr8SyI”]


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 

[vc_video link=”https://www.youtube.com/watch?v=GdG7TvKjDUk”]


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 

[vc_video link=”https://www.youtube.com/watch?v=gTngtKqxlxo”]


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. 

[vc_video link=”https://www.youtube.com/watch?v=n4AAD8Grfbk”]


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.
Perform 5-5-5-5-5. 
Rest at least 2 minutes between efforts. 

[vc_video link=”https://www.youtube.com/watch?v=yRhGPExv0VE”]


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:)


EMOM 30. 
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
[vc_video link=”https://www.youtube.com/watch?v=c2K0pISzdmM”]


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;)

[vc_video link=”https://www.youtube.com/watch?v=mgqqPmvt1pI”]




4 comments to " April 2016: Prenatal Programming Day Five "
  • Janee

    Today was an amazing day. I felt so awake and strong. I did a 10min row for the warm up and attached a band to the rig to help me stabilize for the box lower downs. The deadlifts I did 125lb which is about 60% of my 1rm. It felt good i could have gone like 5 or 10lbs more but didnt want to get greedy. Then for the emom i did 60lbs for the front squat which is 50% my 1rm i tried to do 65 but i felt pulling in my abdomin so figured i would go down, then i did box step ups and then 30 second row. Overall i felt amazing and very satisfied! :)

  • This was workout was exactly what I needed. My week imploded last week (lots of appointments that ran late) and I didn’t make it into the gym for my workout once. I was also traveling all weekend which meant lots of sitting, so my hips and posterior were tights.
    All of the activations felt great. Single leg KB DLs are my jam.

    I hit 145# on the Deadlifts and felt satisfied and appropriately challenged.

    I ran out of time and only was able to do a 12 minute EMOM. I stayed at 75# for the FS and did box step-ups over jumps and a row.

    It was just great for me!

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