June 2016: Programming for the Pregnant Athlete (15)

June 24, 206
 

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…

Use this to continue to warm up and tune into your body. Breathe and embrace the one mobility movement. Use the ring rows or pull-ups to warm-up for the conditioning position. Keep the barbell light.

3 Rounds:

45-90s Extended Triangle Pose on each side

5 Strict Pull-Ups or 10 Ring Rows

10 Bent Over Rows

Strength

3 x 8 Dumb bell Incline Bench

Pick a set of dumbbells that are challenging but definitely doable. You may increase load each round as long as you know you will make each lift.

Conditioning

Think of this as a shake out day from this whole week. Move through this at about 50-70% intensity. Use a kettlebell or dumbbell for the goblet squats. Keep the weight light enough to be able to do all sets in each round unbroken.

5 Rounds

200m Jog or Walk

15 Goblet Squats

10 Ring Rows

Accessory

3 x 40 Face Pulls