JUNE 2016: Programming for the Pregnant Athlete (17)

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

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