June 2016: Programming for the Pregnant Athlete (6)
Thursday, June 9, 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.
3 x 8 Russian Kettle Bell Swings (Warm-Up Weight)
3 x 8 Empty Barbell Side Lunges (Do Not Add Weight; Work Range of Motion)
Banded Deadlift. Now this is a way to work on maintaining speed at the top of your deadlift while using a lighter weight. You want to warm up to a weight that is about 50% of your 1RM. Going higher in weight will make the point of the workout null and void. The point will be missed. Stay light. Move with intention and speed. You can work conventional stance or sumo stance.
If you are near the end of your pregnancy, then you may want to avoid the banded deadlift exercise because of comfort. Otherwise, if it feels okay, then do it to it. If avoiding the banded dead lift, then I’d advise working the sumo deadlift for the same rep scheme.
1 Banded Deadlift
Think of today more like a skill workout. Focus on quality over speed. If you feel comfortable doing box jumps, then today is a great day to practice them and land softly. Do not go any higher than 20 inches. If those do not feel comfortable, then opt for Russian Kettle Bell Swings or Box Step Ups. Perform one-legged box squats if you do not have solid looking pistols. You will still get the same benefit (and soreness).
15 Ring Rows
12Alternating box jumps (20 inches or lower) or Russian Kettle Bell Swing
10 Alternating Pistols (One-legged Squat)
5 minutes of Banded Marching. Make sure the belt is sitting lower on your hip bones. This should not be uncomfortable but it may take some adjusting to get it just right. If you’d like a different option, then go for 3 x 50′ of Death March.
Keep this in mind…