May 2016: Prenatal Programming Day 4

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.
Chest opener. Spend at least 2 minutes opening the front of your chest.

[vc_video link=”https://www.youtube.com/watch?v=Lt10GlPtL-w”]

Face Pulls. Let’s get that upper and middle back activated to help secure shoulder blades and posture for overhead squats.

[vc_video link=”https://www.youtube.com/watch?v=w4JNdppab4k”]

 

Strength. 
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.

[vc_video link=”https://www.youtube.com/watch?v=jlQmbEsN8yo”]

 

Conditioning. 
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 

 

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

 

Accessory. 
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.

[vc_video link=”https://www.youtube.com/watch?v=SaL2gr67XZY”]

 

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5 comments to " May 2016: Prenatal Programming Day 4 "
  • Jenny

    Hi there! I am sure this is your least favorite question but I seem to be finding a lot of different opinions about exercises for the abdominals (TTB, sit ups, planks). I am at 20 weeks today. Everything I do still feels great (no pulling, cramping) and I know there are plenty of other ways to strengthen the core but should I be subbing these movements out in a class setting?
    Thanks!

    • Lindsey Mathews

      I don’t know what I just now saw this. Usually I’m quicker to respond! We do not recommend TTB, Sit-ups, planks during pregnancy or during the first 6-9 months postpartum. If you are still doing classes, I’d definitely recommend doing to the Functional Progression 2 in place of planks/push ups (especially if you have DRA). I hope that helps!

  • Janee

    It’s becoming a little harder to do the functional progression part 2, since my belly has exploded lol I did 55lbs for the overhead squat. They felt really good! Conditioning piece I did 15min on my airdyne. Then I plan on doing romwod later tonight.

    • Lindsey Mathews

      Jane, Have you been doing the Functional Progression 2- Modified (no leg involvement)? Think about pushing that lower knee into the ground and then lifting off. You can use the other leg (top leg) for balance. You can also hold your belly with your hand;) Lovely work on the overhead squats!!!

      • Janee

        Yes once it got harder doing the regular one I started to do the modification. I hold my belly to help as well. I do have to break it up though because for some reason doing that movement I get winded lol

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