April 2016: Prenatal Programming Day 13

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. Let go and let flow today.

[vc_video link=”https://www.youtube.com/watch?v=Otnv8X5h0hA”]

Booty Rollout. Spend about 1-2 minutes on each booty.

[vc_video link=”https://www.youtube.com/watch?v=HKG66gwzVHU”]

 

Strength. Let’s work the front squat. Think of today as heavy singles or best effort singles. Please, only take lifts that you know you can succeed at.
1-1-1-1-1-1-1

[vc_video link=”https://www.youtube.com/watch?v=c2K0pISzdmM”]

 

Conditioning. Today’s conditioning is designed to go straight through only resting as needed. It may take 10-20 minutes depending on if you are walking or running. If you prefer to row, then row 1K, 500m, and 250m. Choose a weight that you can do 7-10 reps of at a time before needed a break. You can take the barbell from the rack or the ground. Use a barbell, dumb bells, or KBs.
Complete the following:
21 Front Squats
800m Run/Walk
15 Front Squats
400m Run/Walk
9 Front Squats
200m Run/Walk

 

Accessory.
Face Pulls – Perform 4 x 25

[vc_video link=”https://www.youtube.com/watch?v=w4JNdppab4k”]

 

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2 comments to " April 2016: Prenatal Programming Day 13 "
  • Janee

    Really good day. I don’t know whats going on but this 2nd trimester I just feel great in the gym. Im 23 weeks and 3 days and feeling as strong as ever! The front squat singles were great I went up for every set and used a barbell1. 65lb
    2. 70lb
    3. 75lb
    4. 80lb
    5. 85lb
    6. 90lb
    7. 95lb
    They are felt great i could have possibly done another set at 100lbs
    The coniditioning piece I used a 55lb barbell did the first set of squats in sets of 7, the second sets of 5 and the last sets of 3. Then I did rowing. Completed in 18:05.
    Overall great dayday and feeling super strong!! Gunna do some romwod later tonight before bed to stretch and relax. :)

  • Lindsey Mathews

    Awesome work. Front squats are great core work.

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