We've been doing this for a while- anything you haven't seen yet that you want to see? Drop a comment below, use the contact page or find me on social media!
Again, special thanks to my hubby, Bill Bacarella, owner & head coach of Light the Fire CrossFit, for allowing me to use his programming for this series of blog posts.
Run: I recommend that pregnant athletes modify this to another monostructural movement like the bike or rower.
I do not recommend newly postpartum athletes run until cleared by a pelvic floor physical therapist (PFPT).
If someone has just been cleared to run, consider decreasing the distance to 100m, to make sure everything goes ok!
Those that are cleared to run, should be able to do so without any symptoms (leaking, pubic pain, etc).
15/15/15: x15 air squats / x15 pass throughs with PVC / x15 OHS with PVC
Use a box/bench/ball to squat to if necessary.
I would not recommend pregnant and newly postpartum athletes perform crunches, toes to bar or sit ups.
Instead, I would recommend modifying with isometric holds (see my previous blog post on training the core during pregnancy & postpartum).
Examples: Planks (modify to incline), Side planks (modify to incline or go on hands and knees), overhead holds, bridge holds, etc.
Focus on breathing strategy with movements- there should be no coning!
For postpartum athletes who have a diastasis recti (DR) and have seen a PFPT, if you have any exercises they’ve given you, this would be a great place to do them!
I would also recommend postpartum athletes focus on hanging from the bar in a hollow position without coning if possible.
Once that becomes easier, start doing leg raises or knees to chest.
Watch for coning on the kipping- particularly the arch portion.
All movements should be performed with no symptoms. Focus on breathing out during the movements and not holding the breath!
I do not recommend kipping beyond the first trimester. See my blog post here on my reasoning.
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.
No kipping for postpartum athletes until at least 12 weeks postpartum. VERY MINIMUM. I would personally recommend waiting a couple months more – risk vs. reward mindset.
I would not take the “max effort” portion of this to heart, instead focus on how many good, quality reps can be performed and stop when form/technique/strategy starts to break.
Exhale through the pull, inhale down.
I do not recommend pregnant or newly postpartum athletes run. Instead choose another monostructural movement.
Postpartum athletes who have been cleared to run, consider scaling the distance if necessary or substitute another monostructural movement.
I do not recommend pregnant or newly postpartum athletes do box jumps. Instead, substitute with step ups.
If step ups cause pubic discomfort, consider decreasing the target height, such as a 45# plate.
Risk vs. reward mindset.
Postpartum athletes who have been cleared to run/jump, focus on landing softly.
Consider starting with a smaller box/plate.
Exhale on the landing.
Athletes should be able to perform the deadlifts without holding their breath.
Choose a weight that is appropriate – no symptoms!
Pregnant athletes may be more comfortable with a sumo stance or kettlebell instead of conventional deadlift.
Should feel the glutes & hams working! If there is back pain, modify technique and/or weight.
Exhale on the pull, inhale down.
I did not do this workout because we were on our way back from Seattle that day, all traveling & no workouts :(
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.