April 2016: Prenatal Programming Day Seven

Get the blood pumping.
Breathe. Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe.

[vc_video link=”https://www.youtube.com/watch?v=ftfaj2trkPI”]

Lizard Stretch. Spend 2 minutes on each side.

[vc_video link=”https://www.youtube.com/watch?v=F6Zfe2tipO0″]

 

Warm-Up. Spend 5-7 minutes walking, rowing, jogging, just moving to get the blood pumping.

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

 

Windmill. Spend some time here. You are not on a clock. Quality over Quantity. Perform 7 reps on each side for 4 total rounds.

[vc_video link=”https://www.youtube.com/watch?v=Le7xU_mboAM”]

 

Strength.
Side Lunges. These are spicy but oh so good. Keep the posture up and engaged and lower yourself as low as you can. Take your time and rest between sets. Perform 3 x 8 on each side. 

[vc_video link=”https://www.youtube.com/watch?v=OiHHu8shePQ”]

Conditioning. Let’s move continuously for 12 minutes. Pick a scaling option for the dips in which you could do the set of 10 dips in 2-3 sets. Use bands or a stationary dip set-up. Pick a weight for the kettle bell in which you could the swings in one set for the first few rounds at least.
AMRAP 12: 
10 Ring or Stationary Dips
15 Russian Kettlebell Swings
20 Box Step-Ups (20″)

[vc_video link=”https://www.youtube.com/watch?v=FctJQ8_56nc”]

 

BIRTHFIT STUFF:

[vc_video link=”https://www.youtube.com/watch?v=tXRCMVSy0mM”]

 

 

 

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3 comments to " April 2016: Prenatal Programming Day Seven "
  • Janee

    So i am 22 weeks as if today so 5.5 months :) over the halfway point! :)
    The windmill was different, but it did kinda remind me of a turkish getup. I used an 8lb kn for that. The side lunge is a little difficult, just because its not something I’ve really focused on, i used a 45lb barbell.
    My back has been sore, because my little princess likes to sit in my hips so I used a 35lb kb and took the step ups a little more slow and controlled. I got 3 rds plus 34 reps. Felt good wish i could have went heavier, but just wasnt working today which is ok. I did use a little of a thicker band for the dips too. Im getting bursts of weight gain,so body weight stuff is getting harder and harder lol I’ll be the same weight for 2 weeks then gain like 3 or 4lbs and my belly shoots out more lol

  • Marek

    I am a little over 24 weeks and box jumps still feel good. I know you wrote for step ups, but if I feel okay jumping should I stick with that, or go with step ups for body mechanics?

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