June 2016: Programming for the Pregnant Athlete (12)

June 20, 2016 in Online Group Coaching

June 20, 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.

For Quality…

4 Rounds

60s Squat Therapy

8 Banded Deadlifts

These deadlifts should be a warm-up. Start with something light (maybe 10lbs on each side). Then, work up in weight a little throughout the set of 8 or through the 4 rounds. Remember, this is for quality so speed is a non-issue. Do not go any higher than 50% of 1RM deadlift if you know it.

Strength

No strength today. Make sure you concentrate and have some intention in regard to the warm-up.

Conditioning

Your choice for today. If you have not done more than 25 Pull-Ups in the last week, then stick with option A. Option B and Option C have the same volume, which is more, but they are organized in a different manner. One last thing, if you have diastasis rectus abdominis, then please do yourself a favor and do elevated push-ups with the functional progression. For instance, 1 elevated push-up, 1 functional progression part 2 on each side è 1 rep. Use this substitute if you have DRA.

Option A

25 Pull-Ups

50 Push-Ups

75 Squats

Option B

50 Pull-Ups

100 Push-Ups

150 Squats

Option C

10 Rounds

5 Pull-Ups

10 Push-Ups

15 Squats

https://www.youtube.com/watch?v=7JlwmLmqoLU

Accessory

3 x 60s Each Wall Lunge

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3 comments to " June 2016: Programming for the Pregnant Athlete (12) "


Kelsey

June 20, 2016 AT 8:31PM

Lindsey! I’m trying to do today’s programming and I’m getting sharp pain at the top of my belly (3-4 inches above my belly button) during progression 1 and 2. This area has been sore for a few weeks, but I picked up a summer cold from my recent travels and both times I’ve sneezed today it felt as if my abs were ripping from the top down. Is this DRI? Should I schedule a consult with Dr. Erica? Rest? Drink water? I’m at 32 weeks.
- Reply
  
  Lindsey Mathews
  
  June 20, 2016 AT 9:11PM
  
  Yes. Hold off on doing anything that is uncomfortable and elicits a sharp pain. A consult with Dr. Erica would be so beneficial. Sounds like you might have pulled a little muscle.

Janee

June 23, 2016 AT 2:28AM

Man it has been hard to workout because I have just been so exhausted. I decided to do this workout at home today because it was my day off and I wanted to do something. So after a few naps I went for it, very happy I did. I used 105lb for the deadlift and did it sumo, because of my big belly. For the conditioning I did option A. It felt good, doing the high volumn of squats was a little hard, it made me get out of breathe, but felt great!