June 2016: Programming for the Pregnant Athlete (2)
Posture and Breath. Let’s check-in. Like for real!
Let’s set the clock for 7 minutes today. Think of it as seven minutes in heaven. I like to put on my BIRTHFIT playlist in spotify or a Jazz station. I set my clock and get to focusing on my breath. This is where I will count on the inhale and exhale. My inhales will be a 6-8 count, while my exhales will be at least a 10 count. This does take all of your intention.
Functional Progression Part 1. Perform 2 x 10 reps with opposite arm and leg on each side.
Functional Progression Part 2. Perform 2 x 10 reps on each side.
Functional Progression Part 3. Perform 2 x 10 reps with opposite arm and leg on each side.
Advanced Glute Activations. Perform 30 glute bridges, 15 single leg bridges, 10 steps forward, 10 taps, 10 steps backwards, and finish with 10 taps.
Box Lower Downs. Perform 2 x 10 reps on each side.
7 x 2 Pause Front Squat. These are just like regular front squats except I want you to take a three second pause at the bottom. Count like you mean it (one, one-thousand). There should be no loss of control at the bottom or butt wink. Only go and pause as low as you can maintain optimal position.
This is a sneaky conditioning workout. At least I thought it looked a bit nicer on paper than it turned out to be. Now if you are in your third trimester you may want to add 25lbs to sled, walk, and rest 90s between rounds. If you are still in first or second trimester, you may choose to leave the sled a bit lighter, or empty, and move a bit faster. I’d suggest resting 60s if that’s they way you approach the workout. Either way I would not add more than 35lbs to sled. The idea is to move continuously with sled and rest between sled pushes.
If you do not have a sled, then I would go to the rower. 12 Rounds of 10 Cal Row. Rest 60-90s between rounds. If you need more rest or have a hard time catching your breath by the 3rd round, then make the rest at least 2 minutes.
Complete 12 Rounds:
100’ Sled Push
Let’s work on some mobility.
60s Each Side Pigeon Stretch
60s Deep Straddle Stretch