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

[vc_video link=”https://www.youtube.com/watch?v=x0C_GUQdvnE”]

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.

[vc_video link=”https://www.youtube.com/watch?v=SkPhq6H_COc”]

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.

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

 

Strength. 
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.
Perform 2-2-2-2-2-2-2-2 

[vc_video link=”https://www.youtube.com/watch?v=LRY0tg_qpwA”]

 

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.
21-15-9
Double Kettle Bell Clean Jerk
500m Row

[vc_video link=”https://www.youtube.com/watch?v=kyo4h5nNl8A”]

 

 

Accessory.

Extended Triangle Pose for 2-3 minutes each side. Take breaks as needed.

[vc_video link=”https://www.youtube.com/watch?v=M9BRDB3D26k”]

 

 

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4 comments to " May 2016: Prenatal Programming Day 6 "
  • Fallon rudisill

    I didn’t have a thin enough band to execute the shoulder circuit. So, I improvised with w 5# plates. I worked up to 95# bench with narrow grip then did that across for all 8 sets. I worked with 2 18# kbs, and did it in 11:59. My goal was under 12, lol, and I got it,,barely!

    • Lindsey Mathews

      That is perfect! I wouldn’t go higher than 5lbs on shoulder circuit. Brilliant work on the bench press. I would have done just that!

  • Janee

    26 weeks as of today :)I used 80lbs for the narrow grip bench.
    Then the workout i used 18lb kbs. I finished in 12:33. Pretty good day today.

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