July 2016: Programming for the Pregnant Athlete (4)

 
Warm-Up

Posture and Awareness: Show up for yourself and your baby. This may be a different pace or a different method as compared to how you normally train, so remember, different is okayJ. We are training for labor and delivery, not the 200m Sprint or The CrossFit Games or to be the most flexible yogi. We have a specific experience that we are preparing for right now. Pregnancy is at the most 42-43 weeks in the United States. That is not a lot of time to get the mind, body, and soul ready, but we can totally do it. I need you to be intentional with your days and your movement. I need you to breathe 5 minutes a day, even if it’s just pre-training. I need you to ask questions. This is your world. Take an ACTIVE ROLE in YOUR BIRTH.

 

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. 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.

2-3 Rounds:

10 Side Obliques Each

10 One-legged Box Squats Each

10 Ninety-Ninety on Each Side

 

 

 

 

Strength

Today is about speed at the top. The weight should be light to medium, no more than 55% o 1RM. Use a small thin black band (maybe 1 inch). You may use sumo stance or conventional. Slow pull to above the knees and then drive those heels into the ground to lock. Think about pushing the earth away from you. Rest 45-60s between efforts. This is a short, efficient drill. Do not make it longer then it needs to be.

 

12 x 2 Banded Deadlifts

 

 

Conditioning

Find your pace and stick with it. Pick a weight for the deadlifts in which you could do 2-3 rounds unbroken, same for the (alternating) dumbbell snatches. If you were doing ‘Diane’, then you’d probably want a very similar deadlift weight. Be sure to watch our crab walk video. No soft shell crabs;) Rest as needed and think about doing small, manageable sets as you get into the thick of the workout.

 

AMRAP 16

10 Deadlifts

25’ Crab Walk

10 Dumbbell Snatches

 

 

Accessory

3 Rounds

60s Modified Pigeon

60s Straddle

 

 

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2 comments to " July 2016: Programming for the Pregnant Athlete (4) "
  • Allison

    133# + 1in band on DL, 5+10 on conditioning with 113# DL and 15# DB which were too light.Crab walk was challenging at 34 weeks but stayed with it!

    I wasn’t able to get to do the ninety ninety, just couldn’t get my body in the correct position. It could also be from a sprained ankle over the weekend. Any tips for alternatives?

    • Lindsey Mathews

      Allison, great work on the banded DL. Crab walks are sneaky;) Ninety Ninety is a glute activation. We especially love it in postpartum. Next time you try it think about pressing your knees into the ground to initiate the movement. You can even put a band in front to help give you a little pull. Or you can totally avoid and do glute bridges. :) Happy booty making !

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