This week’s workout was pulled from CrossFit mainsite. I added additional mobility/strength/skill work as I felt appropriate to provide a full class worth of programming.
Lunges: These may be symptomatic for pregnant athletes.
I would recommend another lower body substitute such as squats instead.
Perform with good alignment- ribs stacked over pelvis.
Inhale down, exhale up.
OHS: Go to depth that feels comfortable on squats, also keep in mind alignment!
Pass throughs: Probably will not have an issue here, modify to a comfortable shoulder stretch if needed.
The table top stretch may not be comfortable or appropriate for pregnant athletes- there is also a chance of coning as well.
An alternative would be to put a barbell up on the rig at waist height, or slightly higher.
The athlete will stand with their back to the barbell, place their hands behind them on the bar and step forward, to create a stretch in the front of the shoulders.
The box stretch may also be uncomfortable as well for pregnant athletes.
This can also be modified using a barbell on the rig- place the barbell higher, at or above squat height.
The athlete will stand facing the barbell, place their hands on the barbell in front of them, and step backward to create a stretch in the upper back/bottom of the shoulder.
Postpartum athletes (and all really) should perform stretches in a comfortable range.
Athletes should be exhaling throughout stretches- no holding the breath!
Pregnant Athlete options:
Athletes who had several strict pull-ups prior to pregnancy may do strict pull-ups.
Strict pull-ups with a band (be careful getting in & out of the band).
Seated pull downs with a PVC
Whatever option is chosen, please no coning!
If postpartum athletes can hang from the bar with no coning, I recommend giving pull-ups with a band a try if they feel comfortable.
Focus on staying in hollow position during pull-ups.
I do not recommend that pregnant athletes jump rope. See here for a link to my blog post on this topic.
I do not recommend that postpartum athletes jump rope until cleared for impact as well by a pelvic floor PT.
Once cleared, begin with single singles, and slowly build from there.
There should be NO symptoms!!!
Rather than go for reps, I recommend the athlete perform the movement for a certain period of times, i.e. 20 reps = 30 seconds.
Optional movements would be other monostructural movements (bike, row, etc.).
Perform for an amount of time that is consistent with how long it would take to perform "X" amount of DU.
Single arm overhead walking lunge: Again, These may be symptomatic for pregnant athletes.
For athletes that have pain with lunging, I would recommend a single arm overhead squat.
Postpartum athletes should choose an appropriate weight and consider decreasing the distance of walking lunges.
Should be able to perform half the distance without setting down the dumbbell.
Inhale down, exhale up.
Keep ribs stacked over pelvis for neutral spine. If athlete is unable to maintain neutral position, modify to a front rack hold.
When considering scaling an athlete, try to keep in the mind what functional movement is being performed. Is it a variation of the squat, hinge, pull, push, etc.? Try to maintain the integrity of the functional movement, while modifying it a level that is appropriate for your individual athletes. If you would like to learn more about coaching pregnant and postpartum athletes, please look into Brianna Battles' coaching course here. For questions regarding scaling/modifications for the injured athlete, please feel free to contact me and/or work directly with the athlete's healthcare provider.
***All pregnant and postpartum women should have their physician's approval to workout. If you don't, please do not workout. If you have any physician restrictions, to ignore them is placing you and your baby's health in jeopardy.
***I recommend all postpartum women get assessed by a pelvic floor physical therapist. Find one by you here. I also highly recommend finding a Pregnancy & Postpartum Athleticism coach by you to go over strategy with specific exercises, programming and recommendations. Find one here.
***At any sight of coning with any movement, stop. Stop if you begin experiencing "leaking", sensation of something "falling out" and/or anything that doesn't feel right. Take more breaks as needed, if it's due to fatigue. Focus on your breathing and movement strategy. If you continue to have symptoms, scale the movement more or stop the workout. If you haven't consulted with a healthcare provider and/or postpartum fitness specialist regarding your symptoms, please do.
If you have specific questions regarding this post, please comment below or contact via social media or email. I'm happy to help- but remember my advice is not accompanied with a hands-on assessment, which is the best way to make recommendations. If you are interested in meeting with me, please contact me. If you're interested in finding an appropriate healthcare provider/coach, please contact me and I will do my best to help you find one.