April 2016: Prenatal Programming Day 16

Prenatal Warm-Up 
Breathe. Sit or Stand in place. Make note of all that is going on around you and within you. Take 5 minutes to breathe.
Functional Progression Part 1. Spend 20 reps alternating sides. Then, spend at least 10 reps trying to flow into Part 2.
Functional Progression Part 2. Spend 20 reps on each side. Let go and let flow today.
Ring Rows. Perform 3 sets of 12 rings rows. Be sure to establish that arch position before rowing. Keep elbows right next to your rib cage.

[vc_video link=”https://www.youtube.com/watch?v=M_Z4ZVjikYU”]

Banded Pull-Aparts. Perform 4 sets of 25. Rest as needed and use a mini band.

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

Extended Triangle Pose. Again, this is to open up hamstrings, stretch the sides and lower back, and offer some rotation to the thoracic spine. Use the wall to help with balance.

[vc_video link=”https://www.youtube.com/watch?v=M9BRDB3D26k”]



Spend 15 minutes finding a heavy triple bench press.This means 3 reps performed one right after another. Spend some time properly warming up. Then, get into efforts of 3. Remember, do not take a lift that you are unsure of. We only take lifts that WE KNOW WE CAN MAKE.

[vc_video link=”https://www.youtube.com/watch?v=LRY0tg_qpwA”]



Then, take off about 10-20lbs and complete:
Strict Pull-Ups
Bench Press
Bench Press should be at a weight that is doable for at least 3-6 reps before needing a break. Strict pull-ups can be done with all the bands and/or as ring rows but scale so that you can do about 2-3 before needing a break. Because of the lower volume of this workout, this is a day that I’d encourage you to a little heavier if you feel okay. Everything can be done as singles but biomechanics should be on point. Watch the video below to make sure you are doing your bench press correctly. Rest in the seated or standing position between efforts.


[vc_video link=”https://www.youtube.com/watch?v=1Xz50IO-r1U&spfreload=10″]

[vc_video link=”https://www.youtube.com/watch?v=7JlwmLmqoLU”]


Accessory. Perform 20 Wall Angels. Be sure to watch video to make sure you are doing correctly.

[vc_video link=”https://www.youtube.com/watch?v=SkPhq6H_COc”]


1 comment to " April 2016: Prenatal Programming Day 16 "
  • Janee

    My heavy 3 was 80lbs which is like 75ish% of my 1rm. I wanted to try 85lbs but the last rep on the set before was hard and I didnt want to push it. For the conditioning piece I used 70lbs for the bench and a band for the pull ups. Over all felt good. I wanted to lift a little heavier but its ok. :)

Leave a Comment

Your email address will not be published. Required fields are marked *