July 2016: Programming for the Pregnant Athlete (2)
July 4, 2016
Have you watched our FREE WEBINAR on the pelvic floor and core health?
Posture and Awareness: This is a time to forget about everything else in the world. This is the time you show you for yourself. You do it today, tomorrow, and the day after. You breathe for a minimum of five minutes. Just breathe. Send oxygen and love to that baby of yours.
The Functional Progression: The Functional Progression that I had Dr. Erica piece together is not new. It is simply taking the work that has been studied by brilliant minds into a fluid movement pattern. (Think like the Turkish GetUp but way better.) The progression addresses the entire core and allows for resistance or weight to be added as normal movement patterns are solidified. During pregnant and postpartum, we hardly ever add weight. Perform at least 10 reps of each at whatever pace you choose. When isolating a side, be sure to do 10 reps on each side.
For Quality: These movements are designed to be warm-up movements and to wake up movement patterns that you will use in the strength and conditioning portions.
60s Squat Therapy
10 Alternating Walking Lunges
10 Banded Kettlebell Swings
Conventional Stance BOX SQUAT: when done correctly, the box squat is an amazing tool. Please watch the video as we see a ton of box squats that could use some improvement. Think about reaching back with your booty while at the same time the entire spine is locked in cement. You should be squatting to a stack of plates or a box that is at least one inch below parallel.
Perform 12 x 2 at 50-55% of 1RM or less. If you have chains you made add chains to this movement as long as they start with at least one or two links touching the ground. Remember, do not go above 55% of 1RM. This weight should feel like something you can do 10 reps of, so warm-up appropriately.
Today is an interval day. Start to relate intervals and rest to labor. Even though we do not know how long your labor will be, we do know that, at the most, a contraction is 60-90 seconds in length. This includes a 10-15 second window in which it will be the most intense. This is the first of many interval style training we will do. Set an intention to do each movement unbroken and rest only between each round. The kettlebell should feel medium heavy and you should be able to do all 30 in a row for all five rounds. For the air squat, please squat to a ball or box to hold yourself accountable for movement pattern and depth. Watch our pushup video to decide the style pushup you’d like to use.
As with any and all workouts, you are the ultimate MOM BOSS, so if you need more rest, take it.
30 Russian Kettlebell Swings
20 Air Squats
10 Elevated Push-Ups
-REST 2 Minutes-
This work can be done at the slowest pace everJ Choose dumbbells that are challenging but doable.
3 x 10 Dumbbell Step Ups