June 2016: Programming for the Pregnant Athlete (13)

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…

3 Rounds:

8 Dumbbell Incline Bench Press

12 Banded Pull-Aparts

 

 

 

Strength

You may wish to start the bar in a lower rack positioner (maybe around knee level). When removing the bar from the lower rack, stand all the way up first. Establish your spinal position here, before bending over. Each set should be comfortable.

 

Side Note: if you are further along and this movement may not be comfortable any more, so switch to dumbbell bent over rows and do 10 reps instead of 5 at a light comfortable weight.

 

5 x 5 Bent Over Row

 

 

Conditioning

 

Complete:

10-8-6-4-2

Dumbbell Thrusters

Ring Rows

 

Accessory

Move back and forth in Downward Dog to Plank a handful of times.

Then, perform the lizard stretch on both legs for 60s.