April 2016: Prenatal Programming Day 15

PRENATAL WARM-UP 
Posture. Spend 5 minutes in whatever posture you choose- standing, kneeling, all fours, seated on physio ball- belly breathing and connecting with baby.
Functional Progression 1, 2. Spend 30 reps total for the first part (15 each opposite side) and 30 reps total (15 each side) for part 2.

[vc_video link=”https://www.youtube.com/watch?v=QQFm1qotjiM”]

 

Animal movement. Measure off 25′ on the floor. 4 x 25′ for each the bear crawl and crab walk. Rest as needed.

[vc_video link=”https://www.youtube.com/watch?v=eVYjvS1Vwx0″]

 

 

Strength & Conditioning.
Today’s strength and conditioning blends together. The actual strength portion for today does not and should not have a timer. If you must have a timer, then set a 20-30 minute clock just to do work in that amount of time. When you are feeling a bit recharged, then you will start the longer mono-structural training. This can be anything that you feel like doing. I even had a mom, that was not allowed to exercise any more, use her physio ball for 20 minutes just to move her hips. If you have an idea that is not listed, then please do not hesitate to ask me:)
3 Rounds
12 Double KB Swings (Medium to Heavy)
24 Double KB Walking Lunges (Each Lunge Counts)
-Rest as needed-

[vc_video link=”https://www.youtube.com/watch?v=Nld7725P0Xo”]

[vc_video link=”https://www.youtube.com/watch?v=84hArg_9bD8″]

3 Rounds
12 Single Leg KB Deadlifts
24 Glute Bridges
-Rest as needed-
[vc_video link=”https://www.youtube.com/watch?v=gTngtKqxlxo”]

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

 

Today is the mono-structural day. Pick a movement such as walking, running, rowing, swimming, or pulling a sled. Put on a meditation, good music, or The BIRTHFIT Podcast and just move at 70% for an extended period of time. Do not hesitate to ask me about a walking sled pull.
1 Mile Sled Pull
Or
30 Min Run
or
5K Row
or
45 Min Walk

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

 

Accessory.
Finish with 5 minutes of bringing awareness to your posture and baby.

[vc_video link=”https://www.youtube.com/watch?v=ftfaj2trkPI”]

 

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2 comments to " April 2016: Prenatal Programming Day 15 "
  • Janee

    Im a little behind on my workouts because I did a ton of walking this weekend.I used 26lb kbs gor the double kb swings and 13lb kbs for the lunges. Then a 26lb kn gor the single leg deadlifts. For the conditioning I rowed 5k to give my feet a break. They swelled and hurt all weekend from walking. Overall a good workout.

    • Lindsey Mathews

      That’s okay mama! 26lbs for those single leg deadlifts are no joke! Try to put your feet up on a wall! :)

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