May 2016: Prenatal Programming Day 6
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.
Bodyweight (Just You) Box Squats. Perform 3 x 20
Wall Angels. These are great to do to check in with yourself on shoulder mobility and where exactly you are at today. In the video, you can see that my shoulders TIGHT because I cannot reach my arms directly above my head without altering the position of my body (which is not desired). Use this tool as a diagnostic tool but also as a mobility tool. Perform 20 reps today. Nice and slow.
Shoulder Circuit. Perform 10 reps of each for 2 rounds. Use a small super mini band or an orange mini as we like to call them. Set your posture- proud chest- and keep elbows locked out.
Narrow Grip Bench Press. Try to make sure pinky finger is inside or touching the knurling on the bar. Be sure to rest in between sets in the seated or standing position for 1-3 minutes.
Conditioning. Pick weights for the double kettle clean and press in which you think (and know) that you could the movement in 2 sets or less. This is a shorter workout.
Double Kettle Bell Clean Jerk
Extended Triangle Pose for 2-3 minutes each side. Take breaks as needed.