July 2016: Programming for the Pregnant Athlete (5)

July 8, 2016
 

Warm-Up

Posture and Breath. Find some music and set your clock for 5 minutes today. Set your intention.

 

Functional Progression. Let’s break it down today.

Part 1- Let’s do 10 reps on each side.

Part 2- Let’s do 10 reps on each side.

 

For Quality…

3 Rounds:

10 Each Shoulder Circuit

12 Side to Side Ball Slams

60s Lizard Each Side

 

 

Strength

A strength training session like this should take 15-25 minutes. Rest at least 2-4 minutes between efforts. Warm-up appropriately and then make your first set of five 45-50% of your 1RM. This weight should feel like something you can do 10 reps of without a doubt. You can definitely add weight throughout the set of five. However, we do not take lifts that are in question. We only take lifts that we know we can make. All in.

5 x 5 Overhead Squat

 

Conditioning

This is not for time, but more just to move. Dumbbells for step-ups and tate presses will be completely different. Dumbbells for step-ups should feel medium-heavy and for the tate presses they should be challenging and will most likely be lighter than you expect. Ideally, the sled pull feels challenging but doable. If no sled, then do 8 inverted rows.

3 Rounds:

12 Dumbbell Step-ups

10 Dumbbell Tate Presses

1 Standing Sled Pull

 

 

Accessory

4 x 30s Overhead Hold

 

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