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Open Workout 19.2

  • Writer: Teresa McCoy
    Teresa McCoy
  • Mar 1, 2019
  • 2 min read

19.2 They’re here…double unders!!! 🙈 Along with it? Two other movements that depending on where you’re at in your pregnancy you should modify as well. I know what you’re thinking: “but I can still do those movements!” Trust me I feel your pain and desire. Here’s the deal what you do to your pelvic floor and core now will thank you or be mad at you later. So hang tight and take in the following considerations:

Toes 2 Bar:

Should you do them? Ask yourself the following to help determine the answer!

How far along are you? Have you checked for coning? Why do you want to do this movement? Can you feel pressure when you do a t2b?

Thinking you should scale/use a modification? Consider the following!

Slam balls

Cals on the Assault Bike

KBS (make sure you don’t have coning)

Knee Raises (If there is no coning)

Double Unders:

Although we might still be able to perform this movement I highly recommend not; especially if you are past the first trimester. Double Unders put your Pelvic Floor under so much pressure! A sure sign you shouldn’t do double unders would be any leaking (a little or a lot)!!! This is never normal, pregnant or not! Consider the following!

Cals on the Assault Bike

Cals on the Rower

Slam Balls

Battle Ropes

Take note...I don't consider singles a good scaling modification for pregnancy. Singles still cause pressure on you pelvic floor. Sorry!

Squat Cleans:

How far along are you? Have you checked for coning? Do you feel pressure on your pelvic floor at any point in the lift? How much has your tummy grown? Is it in the path of the barbell?

Thinking you should scale/use a modification? Consider the following!

Decrease Weight

Decrease Reps

Power Clean

Power Clean + Front Squat

Hang Clean

Hang Power Clean

DB Squat Clean

DB Power Clean

Be sure that with all of the movements above to remember your BREATHING!!! Holding your breath will only increase the pressure on your core and pelvic floor. Not sure what I mean by any of this? Just ask! Or maybe you're confused on how to breath during a specific movement? Just ask! I'd love to help you out.

As with every movement: Stay aware of any coning, leaking, pressure, pulling, and pain! These are signs you need to stop or change your strategy/modification.

Also, don't forget that this is not the time to push yourself to the limits. This is the time to work on that mental strength. Can you do what's best for you and what you should vs what feels good and what you can?

Good luck, have fun, and remember, this is just a season of your life!! We got this mamas! 💪🏼💪🏼


 
 
 

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