May 2016: Prenatal Programming Day 16

Well Mamas,
You did it! You’ve completed a month (4 weeks) of intentional, smart training. You showed up and did the work. You approached each day with an open heart and open mind. You rocked the last sixteen training days. Way to go!

If you are 38-40 weeks, you may choose to chill. In fact, we completely understand that choice. If you choose to no longer train with us during the last few weeks of your pregnancy, but are still able to move quite well, then, we recommend a session of squats at least twice a week, plus some long walks mixed with some deliberate breath exercises. Get your mind right for birth.

If you are still moving and grooving with us, we are pumped. We are stoked to continue to evolve with you. Just like you, we (BIRTHFIT) are always making things better. We have switched back of the house systems.  We are now using Mind-Body Online to schedule appointments, consultations, online coaching transactions, and more. We have some really services on top of our online coaching. We have consultations with some of the leading ladies in the perspective fields. Now, you can schedule a consultation with Dr. Erica Boland to discuss core health and diastasis recti abdominis or Dr. Gina Sirrchio to discover the black and white of prenatal and postpartum nutrition or even dig deeper within yourself to discover mind-body nourishment with Melissa Hemphill. All consultations are 20 minutes and cost only $49. Take advantage of the STEAL!

To continue Online Coaching for the Pregnant Athlete, simple go to our COACHING page and follow instructions. You will create a whole new profile.

I look forward to seeing you back here Tuesday, June 1st.




Prenatal Warm-Up. 

Functional Progression 1. Perform 2 x 10 each side.

Functional Progression 2. Perform 2 x 10 on each side.

Functional Progression 3. Perform 2 x 10 on each side.

Abbreviated Box Squats. Perform 3 x 10.

PVC Warm-Up. Spend 2-3 minutes here and at least 10 reps with each movement.


Today’s strength movements are broken up into an EMOM, every minute on the minute. You will be alternating between two movements- 2 strict press the first minute and 3 dumb bell roll backs the next minute. Continuing that patter for 12 minutes, or 6 rounds. The strict press can be taken from the rack. The dumb bell roll backs should be done with a light to medium weight.

EMOM 12:

EVEN- 2 Strict Press

ODD- 3 Dumb Bell Roll Backs


We finish training for May 2016 with a long mono-structural movement. You’ve done this before, so by now you should have something that feels almost routine to you. For me, I choose 1-mile sled pulls. I throw my head phones on and load up my sled to 75lbs and get to walking a mile. It is always a walk; never a run. If you rowed or ran yesterday, then I’d suggest doing something different today.

20 minute ROW

30 minute RUN

40 minute WALK

1-mile SLED PULL




I eat, sleep, and breathe BIRTHFIT. Please please please let me know if there is anything you want to communicate to us. Let us know how we can improve things. We are eager to maintain progress! XO!




1 comment to " May 2016: Prenatal Programming Day 16 "
  • Janee

    28 weeks today. I have started to get that fatigue again :( so I have been trying to take it a little easy. I used 65lb barbell for the strict press and 15lb dumbells for the roll backs. I skipped the conditioning because I wanted to build my new workout bench and I worked out late and didnt have the energy to do both. Im just taking it one day at a time and doing what I can :)

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