May 2016: Prenatal Programming Day 15
These are our last two training sessions for May 2016. I’m beyond floored with the work and consistency you mamas are displaying. You are tuning in to your bodies, warming up and activating certain muscle groups, and continuing to stay present with your bodies throughout the strength and conditioning portions. I want to let you know that you are training smart, functionally, and safe while also bonding with your baby. Both you and your baby are gaining the health benefits of enhancing range of motion, strength, and practicing being present. Cheers to YOU!
A few updates about our programming. We have changed our entire online system, because frankly, our previous system was not awesome. We have switched over to Mind-Body Online. You will all have to create a new log-in, but it seems 1000 times easier. With the new set-up, you will be signing up for 3 month auto renew increments, still at $99/month. However, you can cancel this at any time, like when you have your baby:) Then, we will see you again in the postpartum group training. MBO (Mind-Body Online) will let you know all of this again. Basically, we are getting super streamlined. HA!
Just go to the COACHING PAGE to sign up.
Let us know if you have any questions all.
Hopefully, you’ve got the warm-up (at least the most common movements) programmed into your body now, like a reflex.
Posture Awareness. Let’s talk about sounds you want to hear during your labor. Do you want to listen to a meditation or music or have a movie on in the background? Are there certain noises, like gum smacking, that annoy you? Or certain sounds, like rain, that relax you? This is just one subject that you need to have sorted internally (know thy self) and make sure you plan accordingly for when labor and delivery arrive. Spend 10-20 minutes listening to a meditation or making a playlist. For the last 5 minutes, work on breathing. Inhale to a count of 8 and exhale to a longer count. We want to have long exhales with an open mouth. Make some long deep O’s if you can. Who cares who hears you <3
Functional Progression Part 1. Perform 2 x 10 on each side using opposite arm and opposite leg together.
Functional Progression Part 2. Perform 2 x 10 on each side.
Functional Progression Part 3. Perform 2 x 10 on each side using opposite arm and opposite leg together.
10 Alternating one-legged Squats
10 Empty Barbell (15-45lbs) Good Mornings.
Warm-up appropriately. The back squats will be taken from the rack. Please use a weight that is 70% of your 1RM or lower. Ideally, this weight is around 60-65% or a weight that you could do 6-8 reps. When you are reading start a clock to count down (or up) to 12 minutes. Each minute perform 2 back squats and then re-rack the barbell and rest the remainder of the minute. REST IS NICE:) Today, I want you to think SPEED. I know have mentioned this before, but that is the focus today. Speed out of the bottom. Too often, athletes are quick on the down, bottom out, and then slow to rise. That is not for us. This does not do anything to support or train proper pelvic floor function. We want control of the movement with our whole body in tune throughout the entire path of movement.
Yes, our speed may appear slower, but I want the path down and the path up to FEEL like they have the same speed, or faster on the way up. There are no sticky points in today’s drill. Stickiness is not desired today. Be sure to drive through those heels, visualize someone pulling your hip bones forward, and squeeze your booty at the top.
EMOM 12: 2 Back Squats
Today is a list of movements to complete. If neither the run or the row are desired today then bike or walk 800m. Walking is totally cool because those hips are still moving! The hang power clean can be done with a barbell, kettle bells, or dumb bells. Choose a weight that you can do 5-8 reps in a row. Finish the workout with 10 alternating one-legged box squats or full pistols (as long as form is on point).
Complete the following:
1K Row (or 1 mile run)
30 Hang Power Clean
10 Alternating One-legged Squats (or full pistol)