MAY 2016: Prenatal Programming Day 8
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
Advanced Dead Bug. Watch the video. Perform 2 x 10 Each Side. Be sure to rest standing. If you are super pregnant and avoiding lying on your back, then sit on a box that is at your 90 degrees or lower. Be sure to sit on the edge of this box.
Strength and Conditioning.
Today is an EMOM= Every Minute on the Minute. You will need to be able to clean and jerk the KB or DB with one hand, up to your shoulder, and then overhead. Walk down 50′ with the weight in the right hand. Bring weight down to shoulder level to switch to the left side. Walk back 50′. Pick a weight that you can, without a doubt, walk there and back on each side for at least 3 rounds. Dips can be performs on rings, bars, or boxes. Use bands or assistance as needed. Be sure shoulders are lowered below the elbows. Full lock out at the top of the rings.
Even: 50′ Waiters Carry (One-Arm Overhead Hold) Right
50′ Waiters Carry Left
Odd: 3 Dips
Inverted Rows. You can make this as difficult or as easy as you’d like.
Perform 3 x 12.