April: Prenatal Programming Day Eight
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.
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.
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
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)