May 2016: Prenatal Programming Day 5

Prenatal Warm-Up
BELLY BREATHING. You should start to feel more confident and comfortable with the belly breathing and checking in with yourself. We will always start with posture or breathing check-in, so please do not avoid this. It is for you. Set your timer on your phone for 5 minutes or count to 30 breaths.
Functional Progression Part 2-Modified. Perform 3 x 10 Each Side.

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

Bodyweight (Just You) Box Squats. Perform 3 x 20
[vc_video link=”https://www.youtube.com/watch?v=x0C_GUQdvnE”]
Mobilizing Your Booty. Just watch the video.

[vc_video link=”https://www.youtube.com/watch?v=HKG66gwzVHU”]

 

Strength.
Back Squat with Your Breath. This takes some practice to be able to integrate your breath with your squat. It’s like a nice little dance. We like to practice this during pregnancy because we see it again during the postpartum training (Queen in Training Level 2). This is also brilliant training if you are 35 weeks or further along. You may increase the weight each set, but please do not go higher than 70% of your 1 RM. Remember, we only take lifts that WE KNOW WE CAN MAKE. This is not a time to be dropping a barbell or not being able to get out of the bottom of a squat. This is a time to focus on a movement and breath!
Perform 5 x 5 Back Squats with Your Breath. 
Rest as needed between sets. 

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Conditioning. 
These are movements in which you will want to find a steady pace to move through. Pick a weight for the dumb bell that is medium-heavy. You should be able to do 5 at a time for at least the first and second round. Goblet squats can be done with the same dumb bell. No weight on the alternating step-ups. Be sure to stand all the way up at the top and alternate legs.
Complete the following 5 Rounds:
5 One-Arm Shoulder to Overhead (Right)
5 One-Arm Shoulder to Overhead (Left)
15 Goblet Squats (Same Dumb Bell)
20 Alternating Step Ups (20” or less)

[vc_video link=”https://www.youtube.com/watch?v=NXPxgdzsYLA”][vc_video link=”https://www.youtube.com/watch?v=4Ou25yPZljI”]

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Accessory. 
Today’s bonus work is on mindset prep toward labor and delivery. Melissa is an officer in the Air Force and just had baby #3 at home. She has been competing in CrossFit and Strongman for quite some time now. Melissa will be telling her full story on this upcoming week. I promise you do not want to miss it! Melissa is a gem!

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

 

The BIRTHFIT Podcast 
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6 comments to " May 2016: Prenatal Programming Day 5 "
  • Hahaha- today’s rainy weather fit my my rainy workout mood. Everything felt good, just foggy and slow!
    125 @ 5 x 5 for squats

    The WOD took me about 25 minutes with a 35# KB. I took breaks to pee twice, chalk up every other movement, and drink water. ???? Eh, you win some and you loose some.

    • Lindsey Mathews

      That’s pretty damn good. You’re one strong mama;) Today’s training was definitely a slower paced day so you are all good!

  • Fallon rudisill

    I did 130# for the 5×5, def not 70% but it’s easier for me to find a weight that feels challenging my last 2 reps but good. It tool me 13:58 and I used 35# kb. Good stuff!

    • Lindsey Mathews

      We’ve got some strong mamas in here! I go off of feel as well but some people prefer percentage recommendations;)

  • Janee

    Felt really strong today. For the backsquatbacksquat i did1.65lb
    2.70lb
    3-5. 75lbs
    They were all really solid I could have done all 5 with the 75lbs.

    Conditioning piece I used an 18lb b for the shoulder to overhead. (Imsl stuck between the 18 and 26) goblet squat I used a 26lb kb. I usually use a 35lb kb but I didnt want to go to heavy and end up peeing myself lol so I made a good call. I did it in 18:11. I also took a few breaks because I didnt want to get too hot.

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