April: Prenatal Programming Day Eight

April 15, 2016 in Online Group Coaching

Get the blood pumping.
Breathe. Sit or Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe. Try this calm breathing technique we teach to those in The BIRTHFIT Prenatal Series.

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Functional Progression Part 2. Watch Dr. Erica here in the video below. She’s moving with her body and a little more fluid with her FP-2. Spend 20 reps on each side working with the body you have today.

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Activations and Mobility. 
Mid Back Circuit. 
Standing Banded Rows. Perform 3 x 25
Banded Face Pulls. Perform 3 x 25
Wall Angels. Perform 3 x 25

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Strength and Conditioning. 
Turkish Get-Ups. Remember, there are about 5 basic steps the Turkish Get-Up. 1.) Set-up. See video below. 2.) Roll over to that opposite forearm. Chest is now at an angle. 3.) Bridge-up by squeezing your booty. 4.) Pull leg through to a lunge. 5.) Bring arm up from the ground and stand all the way up. Now, if you have a bigger belly or DRA, I need you to be really aware of your movement in the first and second step. When you roll to your forearm, your best should be facing between 9 and 10 o’clock. Also, if you are further a long in your pregnancy and/or feeling a little tired today, then take out the 400m run or walk. Just do 10 rounds.
Perform 10 Rounds for Quality: 
2 Turkish Get-Ups Right 
100′ One-Arm Farmers Carry Right (50′ out and back) 
2 Turkish Get-Ups Left 
100′ One-Arm Farmers Carry Left (50′ out and back)
400m Run (or Walk) 

[vc_video link=”https://www.youtube.com/watch?v=GzrNQ3PBoy4″]

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8 comments to " April: Prenatal Programming Day Eight "

  • Reply
    Kelsey
    April 15, 2016 AT 8:02PM

    I love TGUs! But I am totally exhausted today!
    I set a 30 minute running clock for myself and just moved. I only got through 5 rounds (no run/walk). I normally can go 35lb TGUs, but had to drop to 15lbs today because I just feel wiped out.

    Lindsey- I have a question. You’ve said before that pregnancy can exasterbate anything that might be happening in our bodies (<— that was paraphrased). So I'm normally very susceptible to fatigue due to my MS. Could that fatigue be exponentially harder now? I feel like my resilience is just suffering.

    Also, both dubs and single unders made me really have to pee on Tuesday. Normal for 24 weeks?

    • Reply
      Lindsey Mathews
      April 15, 2016 AT 8:19PM

      Kelsey. Great questions. First, if you had some leakage then I would start to stay away from jumping rope. Pelvic floor muscles could be getting super fatigued. Second, yes pregnancy does exaggerate imbalances and asymmetries in our bodies (musculoskeletal more so than anything). However, with autoimmune issues, it is more common for symptoms or relapses to be fewer/disappear during pregnancy. Have you ever seen a naturopath for MS? If not, you may want to see if you can find one in your area to help you out with supplement game. I’m not exactly sure what areas your MS has affected, but general fatigue is common for both MS and pregnancy. If you are not taking bone broth or fish oil (ORIGINAL NUTRITIONALS or another liquid) then I would include those in your daily diet for now.

  • Reply
    Janee
    April 16, 2016 AT 8:44PM

    Well i did everything except the conditioning/strength piece. I think my little on is really pushing on my left lower back, it hurt to do the turkish get ups on the right side and hurts to walk. I think she might have helped me pull something in my low back, so after 1 round i decided best to just take it as it is.
    I do have a question all of a sudden I now have that cottahe cheese look on the back of my thighs and calves and I dont know why. It does make me a little self conscious, is there anything I can do or is it just due to some of the fat I’ve gained from growing the little princess in me?

    • Reply
      Lindsey Mathews
      April 17, 2016 AT 9:47PM

      Janet, Make sure to get in to see your chiropractor. Your physical body is going through a lot and needs to be constantly sorted and aligned. For your thighs and calves, I’m not sure the answer there, but I do know that a lot of mamas love rubbing coconut oil all over their bodies.

  • Reply
    Janee
    April 17, 2016 AT 10:21PM

    I see my chiropractor and massage therapist monthly to help keep everything in check.

  • Reply
    Carla Nunes da Costa
    April 29, 2016 AT 10:54AM

    Turkish get ups feel odd as I lay back and then get up again. Like ms thang is now pressing right into my organs. I have also noticed that if I do split squats the inner part of my hips feel sore. I think I am done with them for now.
    Tired most of the time. The only time during the day that I do not feel tired or náusea is when I am training. before and adter I feel like a complete zombi.

    • Reply
      Lindsey Mathews
      April 29, 2016 AT 1:13PM

      When is EDD Carla ?
      TGU are one of those things like Double Unders… you never know who will love or leave them;) If you do want to do them again, I’d say just do the lunge portion to the arm; avoid going all the way down to the ground.

      Are you talking about the bulgarian split squats or regular lunges?

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