May 2016: Prenatal Programming Day 7

BELLY BREATHING. 
You should be able to differentiate between breaths now- belly, side vs. rib cage vs. chest.  Stand if front of a mirror or video yourself performing each breath. In fact, do each a few times. Notice how your body feels and responds. Finish with 20 belly breaths.
Functional Progression Part 2-Modified. Perform 3 x 10 Each Side.
Bodyweight (Just You) Box Squats. Perform 3 x 20
Advanced Glute Activation. I feel like we are all at a level to do and appreciate this warm-up. If you are in your third trimester and getting close to your EDD, you may just want to do warm-up and move through this a few times and then go for a walk:) Perform 30 with both legs and 15 singles. Rest as needed.

[vc_video link=”https://www.youtube.com/watch?v=jAUHfD7pbhw”]

 

Strength.
Side lunges. Women either love these or hate these;) I am not great at these, but I’ve certainly learned to appreciate them. Remember, tall chest and choose weights confidently.
Perform 3 x 8 Each Leg
Rest as needed. 

[vc_video link=”https://www.youtube.com/watch?v=OiHHu8shePQ”]

 

Conditioning.
2 Rounds of Work. You know the work you have to do. Approach the workout with the intention to do each movement unbroken and rest between rounds. If you are 35 weeks or further, then perform 2 or less rounds.
Complete 3 Rounds: 
40 Alternating Step Ups 
30 Russian KB Swings (15-35lbs) 
20 DB Push Press ( 15-35lbs) 
-Rest 2 Min- 

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

[vc_video link=”https://www.youtube.com/watch?v=1B0BfL3FJb4″]

 

Accessory. 
HIP FLEXOR STRETCH. Spend at least 2 minutes on each side. And yes, you can do a minute at a time.

[vc_video link=”https://www.youtube.com/watch?v=ws5DU5QCR54″]

SQUAT THERAPY. Spend at least 2 minutes in the bottom of a squat. Use support if you need.

[vc_video link=”https://www.youtube.com/watch?v=6ucXdxKbmAs”]

 

 

 

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8 comments to " May 2016: Prenatal Programming Day 7 "
  • Katie

    I was not able to do the side lunges due to groin/pelvis pain. I notice just a weird pulling sensation any time I do lunges, Bulgarian split squats, or even running (which I had to stop doing pretty early in second trimester). Because I was doing the workout at 6am, I wasn’t able to ask what I should do as a substitute, so I just did 3×8 light front squats focusing on sitting back with a tall chest. In general, what would have been a good move to sub out?
    Metcon wasn’t as bad as it looked on paper. I used 44# kb and 20# db. But for whatever reason the workout made me really hungry after!

    • Lindsey Mathews

      Katie. A few concerns with what you have just told me. Have you ever had pubic bone issues or pelvic pain before? Are you seeing a chiropractor for regular adjustments? This type of pain, specifically groin and pubic pain, lets me know that something is off somewhere. For my clients that have this or had this, we focus a ton (more than we already do here) on Functional Progression Part 2 both modified and with the kick through as Dr. Erica demonstrates in a video on our YouTube Page. We do side lunges as well, but stop just before the point of discomfort/pain. We also use a kettle bell instead of a barbell sometimes. If those are still not in the cards, then we switch to another single leg movement such as box lower downs, bulgarian split squat, lunges, single leg deadlifts, etc. Running is definitely a single leg sport, which a lot of people don’t realize. You have to have strength and stability on both legs individually. The front squat is a great movement, especially for the core. Super happy you did that movement. However, I’d investigate a little more as to how we can find the root of the problem and fix the issue. We want your pelvis functioning for labor and delivery. Please feel free to email us info@birthfit.com if you want to get into to this a little more or if you need help finding a chiropractor. I hope that helps! And eat a big meal today;)

      • Katie

        Thank you for that detailed response! I’ve never had issues with pelvis pain before. I do see a chiropractor every other week, but I haven’t really brought up this specifically because I assumed it was normal since my pelvis was changing and widening over pregnancy, and I only feel it with certain movements in CF (my training motto was “If it feels weird or uncomfortable, don’t do it”, so I haven’t really tried any of these movements in a while). It’s not painful per se, but just a weird feeling like I could pull my groin. I will DEFINITELY bring this up at my appointment tomorrow! I don’t know why I would expect it’s “normal” to feel pain/discomfort like that…I guess maybe all I hear is about how awful and uncomfortable pregnancy “should” be so I chose to just deal with it. Sad!

  • Is there no workout for Today, 5/13? I got Mon, Tue, Thur, but nothing today?

  • Janee

    I used a 55lb barbell for the side lunges. I took the conditioing piece kinda easy today, because I was tired. I used 16in box for the step ups (20in is becoming uncomfortable and difficult) 26lb kb for the swing ( 35lb made me too winded) amd 18lb kb for the press.1. 4:00
    2. 4:05
    3. 3:57

    After I was done I was even more tired lol but glad I put in some work today. :)

  • Lindsey Mathews

    16″ is completely fine. 20″ was just the upper limit for today. Good job moving today!

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