June 2016: Programming for the Pregnant Athlete (11)

Friday, June 17, 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.

 

 

Banded Shoulder Circuit

Perform 10 reps in each direction for 3 rounds.

 

Strength

You can use a barbell or dumbbells. Perform 3 reps every 45s or 60s. Pick a weight that is 50-60% of your 1RM bench press. Keep vertical forearms, whole body engaged, and be fast and intentional out of the bottom.

 

9 x 3 Incline Bench Press

 

 

Conditioning

Today should be focused on more quality than speed and numbers. The only movement that should be done quick are the ball taps.

 

Complete the following:

 

50 Ball Taps

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6 Rounds:

30s Side Plank Each Side

4 Ring Roll Ups Each Side

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50 Ball Taps

 

 

 

Accessory

 

4 x 8 Elevated Push Ups

 

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