May 2016: Prenatal Programming Day 3

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=mgqqPmvt1pI”]

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.

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

Squat Therapy. Get your hips open and moving. This is super important especially as you approach 30 weeks.

[vc_video link=”https://www.youtube.com/watch?v=Wabq6Ou51kw”]

Banded Good Mornings. Let’s warm up the backside. Perform 4 x 25 reps.

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

 

Strength. 
Deadlift. We are working on singles today. That means you have time to initiate proper spinal position before you even bend over. Perform a few warm up sets. Maybe 5, then 3, and then get into singles. No rush or pressure. Move up as your body feels good. When you are at 70-80% of your 1RM or a weight that you could possibly do 3-5 reps of, then stop there and start the EMOM.
Perform EMOM 20:
1 Deadlift
[vc_video link=”https://www.youtube.com/watch?v=yRhGPExv0VE”]
Conditioning.
For this workout you have a ten minute running clock (counting down). Your buy in is the 750m Row. Once you complete that task, the remaining time left is used as what we all like to call an AMRAP (as many rounds/reps as possible). Rest as needed throughout the ten minutes. Pick a kettle bell weight that you can do 20 Russian swings with no issues. Pick a box for the step-ups that is 20 or 24 inches. No higher than 24 inches.
In 10 minutes, complete the following:
750m Row
Then, AMRAP-
20 Russian Kettle Bell Swings
10 Alternating step-ups
[vc_video link=”https://www.youtube.com/watch?v=7x-ARcXQgTs”]
[vc_video link=”https://www.youtube.com/watch?v=4Ou25yPZljI”]
Accessory.
Finish today’s posterior chain work with the death march. Not really an awesome name but awesome for the hamstrings. Perform 4 x 20 Alternating steps with light to medium dumb bells.

[vc_video link=”https://www.youtube.com/watch?v=F852l_bQNbY”]

About

2 comments to " May 2016: Prenatal Programming Day 3 "
  • Janee

    Today i used 150lb for the deadlift. I realised once I was done I could have done it heavier.Conditioning piece I used a 35lb kb. I finished the row in a little over 3min. I got 4rds plus 20reps. I wasnt able to do the accesory work. My allergies were so bad today I had to leave the gym early. I couldn’t stop sneezing it was crazy. I actually sneezed so much and so many times in a row that I tinkled myself a little a few times lol. Hopefully 2mrw will be better :)

Leave a Comment

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