June 2016: Programming for the Pregnant Athlete (10)

Thursday, June 16th
 

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.

Perform 60s on each side of the Lizard Stretch.

Perform 3 x 5 Box Lower Down on each leg.

Strength

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.

 

Conditioning

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.

 

AMRAP 20:

4 Curtis P’s

200m Walk | 400m Run | 500m Row

 

 

Accessory

Perform 3 x 25 Hamstring Curls.

Perform 60s Wall Lunge on each leg.

 

 

 

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3 comments to " June 2016: Programming for the Pregnant Athlete (10) "
  • Allison

    Today was good but I kept it low intensity. I just wasn’t feeling it. Did the lunges at 35#, and got about 2 1/2 rounds in the conditioning. The run felt better than I expected but the row was tough on my lower abdominal muscles.

    • Lindsey Mathews

      Do you have a bike? You may want to walk or bike. The workout on today’s training meant that you could choose- walk, run, or row. Do what is comfortable for you! :)

  • Janee

    Last minute decided to change this workout up a little so I could do it at home in my AC. I did the side lunge with 55lb bb felt great nice and solid movement. The conditioning I used 2 15lb db and then did the airdyne for 2:30 (figured I’d use my average 500m time) the hardest part for me was the lunges. The extra weught in the front is making those kinds of things harder. I got 5rds. 32 weeks and 3 days.

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