April 2016: Prenatal Programming Day Nine
Breathe. Sit or Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe.
Functional Progression Part 2. Spend 20 reps on each side working with the body you have today. Video is on YouTube but you should know how to do this now;)
Good Mornings. You can use a band, PVC, light barbell, or nothing at all. Perform 3 x 25 reps.
Activations & Mobility
Squat Therapy for 5 minutes. There are numerous ways to conduct squat therapy. Below is our suggestion for today’s squat therapy.
Box Lower Downs. The focus is on the foot on the box. The box height is up to you. Pick something you feel comfortable standing on top of. Perform 3 x 15 each side.
Back Rack Lunge. Visualize your feet on a railroad track rather than a tight rope. Perform 3 x 10 reps on each side.
Conditioning. Intervals within a given time domain. Turn up your effort about one notch to play within the interval. Rest at least 60 seconds between rounds.
***Did you know that most woman choosing to do a drug-free vaginal birth will labor at home as long as possible? Usually, these mamas have hired a doula to labor with them both at home and in the hospital. Mama usually labors until her contractions are about 5 minutes apart, lasting for 60-90 seconds, and she’s remained with this consistent pattern for about an hour. If you have not interviewed or entertained the idea of a doula and your are giving birth in a hospital, I strongly encourage you to explore this option.