June 2016: Programming for the Pregnant Athlete (9)
Tuesday, June 14, 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.
Perform pass-throughs, windmills, and overhead squats for 10 reps. Rest, mobilize, and then repeat.
Optional: 6 x 50’ Standing Sled Pull. For weight, use an empty sled, one 45lb plate or two 45lb plates or three 45lb plates. Pick a load that doable for you. Rest as needed between sets.
Strength & Conditioning
Today, we are knocking out two birds with one stone;) Today is not for time or reps. We are focusing on quality of movement. Choose a weight for the seated strict press in which you can do all six reps in a row for the first round. You can break the set of six up for subsequent rounds. The overhead squats can come from the rack. Choose a weight that is 40-50% of 1RM; you should be able to do all 3 OHS in a row. The pul-to-stand can be scaled to how vertical you want to be. It is done at your comfort level.
Complete 10 rounds:
6 DB Seated Strict Press
3 Overhead Squats
60s Straddle Stretch
60s Each Side, Banded Lat Stretch