May 2016: Prenatal Programming Day 9
This warm-up is not to be overlooked or avoided. All 3 movements are key to activating as well as healing the deep core. These movements will be some of the first movements that you should be doing (with or without us) 2-4 weeks postpartum. To introduce and dial these movements in now will only enhance your recovery. Please, do yourself a favor and do each of these sets with intention.
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. These are done with just your body. No weight involved.
On top of the 3 movements above, you may have noticed that there is also more specific warm-up movements. Again, these are not to be taken lightly either. These should be done with intention and with a lot of awareness on your body.
Back Squats with Your Breath. This is a warm-up. Use the bar for the first round. You may add weight, but 65lbs is the upper limit. Do not go any higher for this warm-up. Perform 3 x 8 back squats.
Kettle Bell Swings. Again, this is for the warm-up, so pick a light to medium weighted kettle bell for you. You may use both hands or alternate between single handed if belly is in the way. Perform 3 x 10.
CONVENTIONAL STANCE BOX SQUATS. The first day of May we did SUMO STANCE BOX SQUATS. Today, we are working on the conventional stance box squats. Your feet will be in your regular squat stance. However, please keep in mind all the points of performance for a box squat: shins remain vertical, proud chest, and drive through your heels to stand. Please stay at 50-60% of 1RM if you know or a light to medium weight. Focus on the speed and drive off the box. Be intentional and pull those heels into the ground.
Perform 12 x 2 Every 45-60 seconds
Today is an EMOM that involves a sled push. If no sled to push, then perform a 10 cal row or air dyne. Each movement should take you no more than 30 seconds, so modify if need be. Notice the sled push picture below. The mom with the yellow sleeves is pregnant with baby #2. She also has the sled super close to her and her torso is almost parallel to the ground. In this particular setting, we do not add weight to the sled. For the thrusters, you can make these medium heavy and take from the rack. Pick a weight that you can do 3 thrusters in a row confidently. A thruster can always be broken down into a front squat and push press (pausing at the rack position between each). The weight for the thruster should be somewhere between 35 lbs and 95 lbs with a barbell. If you choose to use dumb bells, then the weights should be between 15 lbs and 35 lbs for each dumb bell.
Odd: 100′ Sled Push (50′ each way with no weight)
Even: 3 Thrusters
Bird Dog. This is core specific work for those of you that ask for core exercises. In fact, everything we do is initiated at the core; therefore, everything we do involves the core;) This is bird dog- a common exercise used for rehab. Rest as needed between sets.
If you have diastasis recti abdominis (DRA), then I’d prefer you do the functional progression part 2 again and not this one. As this one does put a little more pressure and stretch on the front of your abs. Check it out to see how you feel.
Perform 3 x 10 Each Side