June 2016: Programming for the Pregnant Athlete (7)
Friday, June 10, 2016
Warm-Up
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.
For Quality:
2 Rounds of the Shoulder Circuit. Spend at least 10 to 15 reps on each movement.
Strength.
Warm-up with an empty barbell for at least two test rounds. Then, add weight, as you feel comfortable. This is definitely going to be on the lighter side. You are actively holding the barbell in the rack position (elbows up with a tall, proud chest) for 20 seconds and then going right into 2 strict presses.
Every 90s, for 6 rounds:
20s Rack Hold + 2 Strict Press
https://www.youtube.com/watch?v=FLLmEsdgpyo
Conditioning.
Interval training. As we’ve discussed before, contractions are at the most 90s. However, there is an occasional labor, where the contractions are a bit inconsistent. Most times, contractions find a pattern and mom finds her rhythm. But, I want you to be aware that sometimes contractions can cluster together. For instance, 3 shorter contractions with very short breaks in between and then a longer break before the next three come on again. Think about that with these three, three-minute intervals. Keep your mind in the game and breathe.
Complete 3 rounds of the following:
3 Minute AMRAP
15 Cal Row
Push Press
-Rest 3 Minutes-
Accessory.
4 Rounds
20 Face Pulls
20 Banded Pull-Aparts
