BIRTHFIT Prenatal Training

Welcome to the BIRTHFIT Prenatal Program. Listen in to your coaches, Lindsey and Leah, as they chat through the full program and weeks 5 through 12. Be sure to reach out via the chat if you have questions - we are here to support you!

Mind Body Connection (Squat Hinge)

2-5 minutes Diaphragm Breathing in Seated Position 5 Segmental Cat-Cow 5 Diaphragm Breaths Tripod (each side) 10 Bird Dog (each side) 10 Diaphragm Breaths High Bear 10 Diaphragm Breaths Bottom of Squat 10 Hip Circles (each direction)

2 Rounds: 2 Minutes Straddle Stretch 10 Good Mornings 10 Tempo Squats (3 second down)

Box Squat

Glute Bridge

For Completion

Complete the following work: 400m Run (or 500m Row) 50 Walking Lunges (each lunge counts) 40 Squats 30 Elevated Push Ups 20 Ring Rows (or Inverted Rows)

Mind Body Reflection (Squat Hinge)

10 Breaths Each Side Lizard Pose 10 Hip Circles (each direction)

Mind Body Connection (Press Pull)

2-5 minutes Diaphragm Breathing in Seated Position 5 Segmental Cat-Cow 10 Breaths High Bear 10 Squats

2 Rounds: :30 Overhead Plate Hold 10/Side One Arm High Pulls 5 Each Windmills (With or Without Load)

Bench Press Set Up Variety

Windmill

3 x 4

5 Rounds: 20 Skier Hops 10 Breaths Side Plank Hold (10 breaths each) 10 Push Press (Barbell or DB) -Rest 60 seconds- Choose an object to lateral step on and then over with both feet, no more than four inches off the ground. 10lb, 25lb, and 45lb plates all work perfectly. Choose an option for side plank holds in which you can inhale and exhale through your nose for ten breaths on each side. Push press can be done with a barbell, dumbbells, kettlebells, sandbag, or a different odd object. Rest at least sixty seconds between rounds.

Mind Body Reflection (Press Pull)

3 Shoulder Range of Motion (each side) 3 Neck Range of Motion (each side)

BIRTHFIT Prenatal Program: Active Recovery Options

For Completion

Mind Body Connection (Squat Hinge)

2-5 minutes Diaphragm Breathing in Seated or Supine Position 10 Alt. Dead Bug 10 Alt. Bird Dog

2 Rounds: 5 Inchworms (No Push Up) 10 Russian Baby Makers 10 Weighted Swings

Deadlift

Suitcase Deadlift

Single Leg Box Squat

21-18-15 Double Kettlebell Swings Front Rack Lunges *100’ Farmers Carry between each set. This is short and sweet. Choose two kettlebells that match or a set of dumbbells. If you are comfortable swinging two kettlebells at a time, then each set will be double kettlebell swings followed by front rack lunges. If you prefer to swing one object (KB or DB), then do that and then go into lunges. And don’t worry, when you add 21 and 18 and 15 you get an even number, so you’ll do the same number of lunges on each leg;) This will be around 7-9 strain/intensity as it’s so short and sweet.

Mind Body Reflection (Recovery)

10/Side Sciatic Nerve Floss 2 Minutes Supine or Seated Nasal Breathing

Mind Body Connection (Recovery)

2-5 minutes Diaphragm Breathing in Seated or Supine Position 3 Shoulder Range of Motion (each side) 3 Neck Range of Motion (each side)

2 Rounds 12 Shoulder Push Up Shoulder Taps (Elevated or in Table Top) 25’ Bear Crawl

9-7-5-3-1-3-5-7-9 Strict Pull Ups or Ring/Band Assisted Ring Dips or Box Assisted Dips or Box Dips Rest as needed

Today is a long mono-structural day. You have choices, pick any one: 5K Row 20 Minute Swim 30 Minute Jog or Walk/Jog 45 Minute Walk 1 Mile Sled Drag

Mind Body Reflection (Recovery)

3 Minutes Breathing in Straddle Stretch - Focus on pelvic floor relaxation