June 2016: Programming for the Pregnant Athlete (8)
Monday, June 13, 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.
60s Chest Opener
8 Empty Barbell Front Squats
Spend 15 minutes working up to a heavy double front squat. A few guidelines, especially for those that are newer to our programming:
- We only take lifts that we know we can make.
- We only take 3 (maybe 4) efforts at 80% or above.
- We utilize our breath.
Sprint Intervals with a dose of heavy. The hang clean can be something on the medium-heavy side of things. You can use a barbell or dumb bells. The video talks about modifications so be sure to check that out.
Complete the following, 5 Rounds:
2 Hang (Squat) Clean (or get modification from video)
-Rest 2 minutes-
4 x 25 Face Pulls
4 x 8 each Side Obliques