JUNE 2016: Programming for the Pregnant Athlete (17)
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Warm-Up
Posture and Breath. Find some music and set your clock for 5 minutes today. Set your intention. If you have not seen the video below, check it out. Think about it. Breathe.
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…
Banded Shoulder Circuit – Perform 10 reps in each direction for 3 rounds.
60s Each Side Lat Stretch.
Strength
3 x 12 Seated Strict Press
Please be sure to sit on a block to enhance your lumbar spine curve. You to have a proud chest.
3 x 12
Ring Rows
You determine the difficulty on this exercise.
Conditioning
Today is a day to move through at about 50-70% intensity. Great day just to move, especially if you’ve been feeling tired lately. Work on quality movement and take breaks as needed. Choose a kettlebell weight that is totally manageable for you.
Complete the following:
8 Rounds-
2 Turkish Get-Ups Right
2 Turkish Get-Ups Left
200m Walk or Jog
Accessory
Choose dumbbells that are light to medium. Rest as much as you need between efforts. You may be using different dumbbells throughout all the sets.
3 x 8 Tate Press
This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.
Start moving and training with your cycle ❤︎
Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.
Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.
Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.