April 2016: Prenatal Programming Day Nine

Prenatal Warm-Up 
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.

[vc_video link=”https://www.youtube.com/watch?v=qi0R0vzNzmQ”]


Activations & Mobility 
Squat Therapy for 5 minutes. There are numerous ways to conduct squat therapy. Below is our suggestion for today’s squat therapy.

[vc_video link=”https://www.youtube.com/watch?v=6ucXdxKbmAs”]

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.

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


Back Rack Lunge. Visualize your feet on a railroad track rather than a tight rope. Perform 3 x 10 reps on each side.

[vc_video link=”https://www.youtube.com/watch?v=q2lbzgpyHJo”]


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.
250m Row
5 Deadlifts
-Rest 60s-
***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.




1 comment to " April 2016: Prenatal Programming Day Nine "
  • Janee

    22 weeks prego.
    It was really hot today, like high 80s, so working out was a little difficult. I ended up using lighter weights because of the heat and drank tons of water during. The lunges I just used a 34lb barbell and then the deadlifts I did an easy 105lb. I didnt want to push it too much and get too hot or pass out lol. What I chose to do worked our I was in control and felt good. I got 5 rounds for the amrap.

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