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.

[vc_video link=”https://www.youtube.com/watch?v=bZtkCl1UanI”]

 

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=QQFm1qotjiM”]

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

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

 

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)

 

[vc_video link=”https://www.youtube.com/watch?v=kyo4h5nNl8A”]

[vc_video link=”https://www.youtube.com/watch?v=2_6dlvSCY78″]

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

[vc_video link=”https://www.youtube.com/watch?v=YDobIhnIo1w”]

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11 comments to " MAY 2016: Prenatal Programming Day 1 "
  • This was a good one! I have never done sumo box squats, I used 125# because I felt like I still had good control on the decent and could be quick out of the bottom. I got 5 rounds on the AMRAP. I find it hard to push past a certain point now that I’m pregnant. I also get some weird cramping in my uterus, not painful, just annoying, so I back off a bit til it goes away.

    • Lindsey Mathews

      You are strong mama!Yes, no extra pushing… that’s why we say only take lifts you know you can make.
      How many weeks are you, Fallon?

  • Katie

    I enjoyed my first workout! I did the sumo box squats at 125#. For the AMRAP, I used 18# for the clean & press and 26# for farmers carry. I also accidentally did 200m, not 200′, so I only got 3 rounds plus 14 reps. Oops!! At 8 months, I’m just happy to be moving through the movements and try not to push any harder (which is difficult when you’re used to going all out for so many years!).

    • Lindsey Mathews

      Strong mama also! Baby brain got you:)
      Katie, let me know when you are 35-37 weeks. We may alter things a little more and start preparing/maintaining for labor.

  • Janee

    My gym doesn’t have an airdyne. Could I row lnstead, if so how much?

  • Janee

    Wasnt able to really workout this week. I got hit with the wall of fatigue lol. Im 25 weeks as of today.I used 90lbs for the sumo box squat it felt really good l, added 5lbs from the last time we did them :).
    Conditioning I rowed 10 cal and used 18lb kbs. I got 5rds plus 8cal. Pretty good overall day.

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