May 2016: Prenatal Programming Day 13

Prenatal Warm-Up 

Posture awareness. Set your standing posture and find your bell breath. Be sure you chest does not move at all. We are focused on the belly here. I want you to send love to your baby today. Put your hands on your belly and visualize light shinning from your hands into your belly. See your baby soaking up your rays of love. Spend at least 5 minutes visualizing and breathing.

Functional Progression Part 1. Perform 4 x 5 reps on each side. Use opposite arm and opposite leg together.

Functional Progression Part 2. Perform 4 x 8 reps each side. For the leg that is bent on the ground, push through that knee to raise your hips. Squeeze that booty cheek at the top. Use a fresh breath with each rep.

Glute Activations. Watch this video. Perform 30 glute bridges, 15 singles, walk forwards, taps, 30 glute bridges, 15 singles, walk backwards, taps. Repeat that drill 2 more times for a total of 3 rounds.

Strength.

Perform the following movements and reps for quality. Pick a weight for the death march in which you can do 50-75′ without taking a break. Pick the same or a different weight for the front rack walking lunges in which you can do the alternating walking lunges in 1-2 sets.

3 Rounds:

100′ Death March

10 Front Rack Walking Lunges

-Rest 2 minutes-

 

Conditioning. 

Today we have a set amount of time to complete all the work we can. Scale the bar or ring dips so that you can do 9 reps in 1-2 sets. Pick a kettle bell in which you can complete all 12 swings a row without breaking. And last, squat to a ball or box if you’d like or find it more comfortable.

AMRAP 12:

9 Bar or Ring Dips

12 Russian Kettle Bell Swings

15 Squats

 

Accessory. 

Spend 5 minutes on each booty check with the lacrosse or tennis ball.

 

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4 comments to " May 2016: Prenatal Programming Day 13 "
  • Katie

    Hey! I reached 35 weeks of pregnancy (woot woot!!!) so I just wanted to check in with you and see if there are any further modifications I should be doing at this point. Energy levels are pretty variable at this point. Some days I feel like my normal self, and other days I can barely survive the work day and just have to rest all evening. Pelvis pain is getting better since I added in more sets of the functional progression 2 and glute bridges (my chiro told me to do more of these and I was like yeah already doing them with BirthFit!) to help with stability.Thanks!

    • Lindsey Mathews

      HI KATIE! I just sent you an email! Sounds you like you are doing great on the fitness part of things. Listen to your body. Don’t push it right now. Keep walking and squats in the mix at least 3-4x week. Look forward to hearing from you. -LM

  • Janee

    I was feeling better today. Maniky just tired but i wanted to get some kind of exercise in after my day at work because I had energy. So i did all of todays minus the conditioning piece. I wasnt able to do all the gkute bridges because I kept getting really bad heartburning laying on my back. So i did all of that and then cooled down and relaxed with the romwod workout for today. :)

    • Lindsey Mathews

      AWESOME. if you want to sub for good mornings or something more vertical totally do so the next time.

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