MAY 2016: Prenatal Programming Day 1

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.

Banded Good Mornings. Spend 2-40 reps warming up your posterior chain.

Strength.

Sumo Stance Box Squats. This means you legs are super wide in that sumo stance and you will be squatting to a box that is just below parallel. Be sure to practice this a few times without weight, as we do not want your shins to move. Your ankles, shins, and knees should stay in one vertical line. Reach your booty back. It will feel very similar to a GOOD MORNING. Pick a weight that you could hypothetically perform 10 reps of in a row. You will only be doing 2 reps at a time, but we want you to be faster out of the bottom. No stickiness.

Perform 12 x 2 with 60s REST between efforts.

Conditioning.

Set a clock for 16 minutes. Try to move through each round fluidly and rest between rounds rather than during the middle of the movement. Pick a weight for the double KB clean and press that you could do 10 in a row for at least the first round or two. Once you finish your last press, then hold on to the KBs and walk with them down by yourside for 200’. Drop the KBs and rest as much as you need before the next round.

AMRAP 16:

10 Cal AirDyne

10 Double KB Clean and Press

200’ Farmers Carry Walk (50’ Out and Back)

Accessory.

Perform 30 reps total of 90/90. Be sure to squeeze your booty at the top of each one..