April 2016: Prenatal Programming Day 10

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.

 

Activations and Mobility.
Chest Opener. Spend 2-4 minutes opening your chest (pecs and anterior shoulders).

[vc_video link=”https://www.youtube.com/watch?v=Lt10GlPtL-w”]

Banded Pull-Aparts. Perform 4 x 25 reps. Rest as needed between sets.

[vc_video link=”https://www.youtube.com/watch?v=u7szrEaUdoA”]

 

Strength. 
Bench Press. Let’s work with the wide grip. Warm-up with conventional and wide grip. Find a bar weight in which you could do 10 in a row with no issues. Perform 9 x 3 reps with 45 seconds between efforts.

[vc_video link=”https://www.youtube.com/watch?v=1Xz50IO-r1U”]

 

Conditioning. For this workout, you want to pick a weight for the power cleans in which you could do 5 before needing a break. You can do this with a barbell, dumb bells, or kettle bells. For the farmers carry, please pick a load that is doable for 50′.
Complete the following:
40 Power Cleans
*Every 2 minutes perform 100′ farmers carry (50 out and 50 back).

[vc_video link=”https://www.youtube.com/watch?v=2_6dlvSCY78″]

 

Accessory. These are going to be fun! Perform 3 x 10 reps.

[vc_video link=”https://www.youtube.com/watch?v=mq6HoNonRf8″]

 

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2 comments to " April 2016: Prenatal Programming Day 10 "
  • Janee

    Bench press with the wide grip was good. I used 65lbs. For the conditioning piece I used 70lbs for the power cleans. I completed it in 5:44 and used 35lb kbs for the farmers carry.Overall felt good I did some extra stuff too. I did 4×25 banded face pulls to work my upper back a little more and a little squat therapy to open my hips.

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