Custom Programming for Pregnancy: Monday, 2/2/15

20 weeks pregnant


Foam Roll + PT:
– ankle side-stepping w/ black theraband, 3 sets of 10
– clamshells w/ black theraband, 3 sets of 10
– goblet squats w/ 30# DB, black theraband above knees, 3 sets of 10, 30×1 tempo
– hip thrusts, holding for five seconds at top concentrating on using glutes only, 3 sets of 10
– reverse lunges, 3 sets of 10 for each leg


A1. Strict Mixed Grip Pullups @ 30X1, 4 x AMRAP(-1), rest 60sec
1. 2
2. 2
3. 2
4. 2

A2. Bar Dips @ 30X1, 4 x AMRAP(-1), rest 60sec
1. 2
2. 2
3. 1
4. 1


B. EZ Bar Curls @ 31X1, 4 x 3-4, rest 90sec
1. EZ Bar + 10#, 4 reps
2. EZ Bar + 20#, 4 reps
3. EZ Bar + 25#, 3 reps
4. EZ Bar + 25#, 3 reps

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