April 2016: Prenatal Programming Day 11

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 1. Spend 20 reps alternating sides. Then, spend at least 10 reps trying to flow into Part 2.

[vc_video link=”https://www.youtube.com/watch?v=3RyO-HSqOdc”]

Functional Progression Part 2. Spend 20 reps on each side. Meet your body where you are today!
[vc_video link=”https://www.youtube.com/watch?v=Otnv8X5h0hA”]
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”]

Feet Mobility. Some time during today’s session- either now or afterwards- I want you to work on feet mobility. Spend at least 5 minutes here.

[vc_video link=”https://www.youtube.com/watch?v=1nc9e0rd4Pk”]


Strength and Conditioning. 
Back Squat. We love back squats! Pick a light to medium weight. Preform 2 back squats every minute for 20 minutes. If you need to take a break, just skip one of the minutes. Or, if you are thinking 10 minutes or more your style today, then totally fine. Just be sure to do the accessory work.
–> Breath Work: Take a fresh breath for each squat and breathe out through the movement or at least on the way up.
EMOM 20:
2 Back Squats

[vc_video link=”https://www.youtube.com/watch?v=tbag7z2iQ5E”]


Bulgarian Split Squat. We’ve done these a time before so this should be review. Make an effort to get back knee all the way to the ground. If balance is tough, then drop the weights and place a box beside you to hold on to.
Perform 3 x 12 Total 

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


5 comments to " April 2016: Prenatal Programming Day 11 "
  • Janee

    23 weeks as of today. The back squats felt great! I did the first 2 rds at 75lb but yhe rest I did at 80lbs and it felt great! I have always had a problen with bulgarian split squats. Im not sure if its because I have tight quads or because I have weak quads. When I do them I always feel it in the leg thats in the back more than the front and people say its supposed to the the other eay around so I don’t know.

    • Lindsey Mathews

      Janee, you are too cute. What exactly do you feel on the back leg? Stretch in the quad (front of the leg)? For about the first year, I did these I would feel the back leg, particularly the quad being stretched. I had the tightest hip flexors from playing soccer. I could not even squat below parallel 5 years ago. Work in progress. I want you to feel your front leg working by pressing through that front heel and squeezing that booty cheek at the top. And, if at the same time you feel a stretch in the opposite quad that is okay. Cool?

      • Janee

        Ok yea I feel it in the front on my quad. It feels like it’s being pulled and then zi get that burning feeling of it being over used. If you know what I mean. Kinda like that burning feeling youbget when youbhold a squat at parallel. I will focus more on pushing through the heel more.

      • Janee

        I was thinking of doing the romwod to help stretch things out, would that be good to do?

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