June 2016: Programming for the Pregnant Athlete (16)

BIRTHFIT

in Coaching Posted on

06/27/2016 12:00 AM

Warm-Up

Posture and Breath. Find some music and set your clock for 5 minutes today. Set your intention. I’d encourage you today to bring awareness to your pelvic floor and the surrounding musculature. Get to your vagina, pelvic floor, and the rest of your body. This is the vehicle for birth.

https://www.youtube.com/watch?v=v2XFDab5wFk

Functional Progression Part 1, 2, 3, 4

Perform 2 x 10 reps through each of the sequential parts. Be sure to do both sides.

For Quality…

3 x 8 Russian Kettle Bell Swings

3 x 8 Empty Barbell Back Squats (See Video Below)

Strength

12 x 2 Conventional Back Squat every 45s

Warm-up to a weight that is no more than 70% of your 1 RM. If you do not know this number, then warm-up to a weight in which you feel as if you could do 10 reps without dropping barbell. Use this weight to perform 2 back squats every 45s for a total of 12 sets. There should be no pausing in the bottom. The intention should be to touch the bottom and GO right back up. Drive through those heals and deliberately squeeze your booty at the top. This helps to keep that neural-motor pathway in action.

Conditioning

5-4-3-2-1

Back Squat (From Rack)

DB Step Ups (20” or Less)

100’ Farmers Carry

I know some of you are itching to get a little heavy. This is a workout in which you can play on the heavier side. However, you must always pick a weight that you know you can lift. At this moment in your life, there should be no doubt. Two years from now, I’d give you a different approach for this workout. For this workout, take the back squat from the rack each time. Be nice to yourself. Pick a weight that you know you can do 5 of but maybe not 8-10 reps. Mama Bear type of weight. For the step-ups, pick a set up of dumbbells that are in the same category- heavISH. And remember, this is relative. Your heavy may be way more than my heavy. For this workout, women have done between 75lbs-165lbs for the back squat and between 15lbs-50lbs for Dumbbell Step-Ups and Farmers Carry. The dumbbells you use for the step-ups have got to stay in your hands a little longer for a 100’ (50’ down and back) farmers carry.