June 2016: Programming for the Pregnant Athlete (10)
Thursday, June 16th
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 60s on each side of the Lizard Stretch.
Perform 3 x 5 Box Lower Down on each leg.
Perform 3 x 8 Side Lunges on each leg. Don’t spend extra reps here today. Do an empty bar warm-up set and then get into working sets. The weight on these is lighter. Sit back and keep your whole foot on the ground. Also, remember to keep your chest up. The range of motion may be a lot less than what you are expecting or used to.
Today is a longer time domain. Pick a weight for the Curtis P in which you can do 4 reps without dropping the barbell. The weight should be light to medium- somewhere between 15-65lbs and no more than 95lbs.
4 Curtis P’s
200m Walk | 400m Run | 500m Row
Perform 3 x 25 Hamstring Curls.
Perform 60s Wall Lunge on each leg.