May 2016: Prenatal Programming Day 14

PRENATAL WARM-UP 

Belly Breathing. You can do this seated, standing, or lying down with knees bent. Whatever you find comfortable today. Next, find a nice chill song and practice the Two-Minute Drill. This is a drill that we do on The BIRTHFIT Prenatal Series. Before and after breaks I will throw on a song and say, “Two-Minute Drill.” The class knows to practice laboring positions and breath. So, for two minutes today, I want you to practice inhaling for the count of 6-8 and exhaling for at least 10-12 counts. These exhales should be longer than the inhales and your mouth should be open and relaxed. You can even sigh it out and make some noise if you feel like doing so. Two-Minute Drill: ready go!

 

Functional Progression Part 1. Perform 3 x 10 each side incorporating opposite arm and leg together.

Functional Progression Part 2. Perform 4 x 8 reps on each side. Resting as needed.

Advanced Dead Bug. Perform 8 x 6 Each Side. We do more sets of less reps so that you are not on your back for an extended period of time and we want you up and moving around:) 

 

Strength.

FOR QUALITY is the name of the game today. Warm-up to a weight to use for the bench press that is 50% of your 1RM or less. Ring rows, you can modify as you need (if you have strict pull-ups, then you can do them here).

Perform 2 Rounds for Quality:

5 Bench Press

10 Ring Rows

50 Banded Pull-Aparts

 

https://www.youtube.com/watch?v=1Xz50IO-r1U

 

 

 

Conditioning. 

In today’s interval training, you have a given amount of time. It starts with a static hold, then dumb bell clean and press, and it finishes with max calorie row. The rest between each round is 2 minutes but feel free to rest as much as you need between rounds, especially if you are going at your 80% intensity or a little higher. Rest is good!

Perform 5 rounds.

In 2 minutes…

Complete the following: 

30s Front Rack Hold

10 Double Dumb Bell Clean and Press 

Max Calorie Row 

-Rest 2 minutes-

 

 

Accessory. 

Today’s accessory is a hold similar to the workout. Please pay attention to posture, especially when fatigued. You can choose the weight (medium). Perform 5 rounds of 30s holds and rest as much as you need in between efforts.

5 x 30s Overhead Hold

 

 

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2 comments to " May 2016: Prenatal Programming Day 14 "
  • Janee

    Today I used a 55lb barbell for the bench and I did ring rows. The conditioning I used 15lb dumbbells for the front rack hold and clean and press. I also used a airdyne instead of row because I worked out at home.1. 17
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    I then used the 15lb dumbbells for the 30s overhead hold. Overall today felt pretty good.

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