June 2016: Programming for the Pregnant Athlete (5)
Tuesday, June 7, 2016
Posture and Breath. Find some music and set your clock for 5 minutes today. Set 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.
5 Strict Pull-Ups or 10 Ring Rows
10 Bent Over Rows
This is strength plus a bit of intervals. You can adjust the weight each round, but I would try to stay pretty consistent across the board and with form. This means you are going to have to warm-up ahead of time to find a starting weight for this particular drill. Start with a weight that you feel you could 8-10 strict presses.
For 6 Rounds, Every 90s:
2 Strict Press
3 Push Press
This is a shorter workout, but each movement will require your concentration and full body. Make an attempt to rest either between movements or at the end of the round, meaning try to do movements unbroken. Your choice on the KB because you will hang on to it the entire workout- a fun kettle bell complex. Based on this group, I’d say pick kettle bells that are each 15lbs-35lbs, but no higher.
10 Cal Row or AirDyne
8 Double Kettle Bell Clean and Press
4 Alternating Front Rack Walking Lunges
5 minutes of breath work.