May 2016: Prenatal Programming Day 10

Prenatal Warm-Up 
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.

Extended Triangle Pose. In this video we are demonstrating the movement against a wall for support. It allows some to focus less on balance and more about opening chest and relaxing into pose. Completely up to you. Spend at least 60s on each side for 3-4 rounds.

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

Advanced Bear Crawl. I want to introduce you to this movement that we do in the postpartum training. This is the advanced bear crawl in which we move with our knees slightly bent with an object on the top of our sacrum. The idea is to not rotate your pelvis. If your pelvis does shift and rotate, then the object will fall off. Spend a few minutes here with the bear crawl- regular or advanced. Spend 5 x 25′ bear crawls.

Strength. 
Strict Press + Overhead Hold. This is exactly as it’s written. However, we are going to do multiple strict press before finishing with an isometric, static overhead hold. You may alternate the weight and/or increase as you go. Remember, only take lifts that you know you will make.
6 Rounds:
3 Strict Press + 15s Overhead Hold 

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

Conditioning. 
Today’s conditioning is just some old fashioned work. I will give you the option as to what to use for shoulder to overhead- strict press, push press, or push jerk- and your choice on the object- kettle bells, dumb bells, barbell, sand bag, log, etc. Pick a weight that you can complete the shoulder to overhead in 2-3 sets. Rest as needed throughout the workout. The rest is on you so remember to do it. Rest 60-90s minutes between rounds if you will not remember to rest on your own.

Complete the following 3 Rounds: 
12 Shoulder to Overhead 
500m Row 

 

Accessory. 
Complete 100 face pulls. Break these up as needed. I usually do 20-25 at a time. Rest and then jump back on it.

[vc_video link=”https://www.youtube.com/watch?v=w4JNdppab4k”]

 

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3 comments to " May 2016: Prenatal Programming Day 10 "
  • Janee

    I used 60lbs for the strict press+static hold. Felt pretty solid. I really wanted to focus on form.Used a 65lb barbell for the conditioning. I did push jerks, because I always try to avoid those because im not good. Today however they were all pretty good. Im very happy and satisfied with that. I did take multiple rests all over the place because it is soooo dang hot. High 80s. Im about to go drink all the water lol

  • Janee

    I cant view day 11 it says it’s password protected. I put in the IAMBIRFTHFIT, but it didnt work?

  • Fallon rudisill

    I am a day behind in programming. So I did this today. Those advanced best crawls were rough! I didn’t know what to use for an object so I used a 2.5 # plate on my sacrum.
    I used 70# for strength and again for the conditioning. Rowing was interesting bc I think my baby girl was pressing up into my solar plexus and lungs, it was a new inconvenient feeling lol. I did it in 9:38

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