May 2016: Prenatal Programming Day 7
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.
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.
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-
HIP FLEXOR STRETCH. Spend at least 2 minutes on each side. And yes, you can do a minute at a time.
SQUAT THERAPY. Spend at least 2 minutes in the bottom of a squat. Use support if you need.