May 2016: Prenatal Programming Day 4
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.
Chest opener. Spend at least 2 minutes opening the front of your chest.
Face Pulls. Let’s get that upper and middle back activated to help secure shoulder blades and posture for overhead squats.
Let’s work it all today- strength, flexibility, and balance. You can take the barbell from the rack. With each squat, take a fresh breath and find a point to focus. Make sure your arm pits are facing forward so that your shoulder blades are glued to your rib cage.
Perform 3-3-3-3-3 Overhead Squats.
Today is our long mono-structural day. For those of you that have been with us, you know that we do this about once a week. This can be rowing, running, walking, swimming, or pulling a sled for a mile. If you are towards the end of your pregnancy, then I’d encourage you to walk or pull a lighter sled (25-45lbs) for 40 minutes. Today’s conditioning effort should be no more than 70% of your max intensity. It is a chill, keep moving kind of day.
Perform Anyone of the Following:
40 Minute Walk
1-Mile Sled Pulling Walk (25-75lbs)
20 Minute Run
15 Minute Row
Check out this yoga sequence for the third trimester. If you are not stretching, I’d encourage you to do so. Pick one or two hip stretches to do daily or join ROMWOD.
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