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Training Hip Mobility Pre and Postpartum
The Importance of Training Hip Mobility Pre and Postpartum
Mobility is the body's ability to move freely. It's more than being stretchy and flexy; it means moving well and with minimal difficulty.
Appropriate Muscle Strength + Full Range of Motion + High Endurance Capacity = Awesome Mobility
Pregnant or just given birth? Chances are, moving may have become a bit more cumbersome.
Why?
No matter how awesome your mobility levels were, the physical changes experienced pre and postpartum can take their toll.
After all, during pregnancy, the body must make room for the baby. The angle of the ribs will change, and the hips will lend towards a more external rotation. Moreover, the pelvic floor connects with the hip bones, altering how weight gets distributed across the feet.
Everything affects everything, and these significant changes in the muscles surrounding the hips can lead to imbalances and discomfort.
When working with pre and postpartum clients experiencing hip mobility issues, I always emphasise increasing their internal hip mobility.
If you decide to work on your mobility, you must understand that you may need assistance when moving into certain positions. That's why you want to regress to the appropriate scaling option. Adding a yoga block or a bench will help you decrease the range of movement required. Another great way to add tension without overloading your body is by using bands.
There's no "one size fits all approach" to your pre and postpartum needs.
After all, both your body and your pregnancy are unique to you.
If you are struggling with hip pain and would like to improve your mobility during or after your pregnancy, don't hesitate to get in touch with me at cb@innerfight.com
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard work
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
Mobility is the body's ability to move freely. It's more than being stretchy and flexy; it means moving well and with minimal difficulty.
Appropriate Muscle Strength + Full Range of Motion + High Endurance Capacity = Awesome Mobility
Pregnant or just given birth? Chances are, moving may have become a bit more cumbersome.
Why?
No matter how awesome your mobility levels were, the physical changes experienced pre and postpartum can take their toll.
After all, during pregnancy, the body must make room for the baby. The angle of the ribs will change, and the hips will lend towards a more external rotation. Moreover, the pelvic floor connects with the hip bones, altering how weight gets distributed across the feet.
Everything affects everything, and these significant changes in the muscles surrounding the hips can lead to imbalances and discomfort.
When working with pre and postpartum clients experiencing hip mobility issues, I always emphasise increasing their internal hip mobility.
If you decide to work on your mobility, you must understand that you may need assistance when moving into certain positions. That's why you want to regress to the appropriate scaling option. Adding a yoga block or a bench will help you decrease the range of movement required. Another great way to add tension without overloading your body is by using bands.
There's no "one size fits all approach" to your pre and postpartum needs.
After all, both your body and your pregnancy are unique to you.
If you are struggling with hip pain and would like to improve your mobility during or after your pregnancy, don't hesitate to get in touch with me at cb@innerfight.com
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard work
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Mobility is the body's ability to move freely. It's more than being stretchy and flexy; it means moving well and with minimal difficulty.
Appropriate Muscle Strength + Full Range of Motion + High Endurance Capacity = Awesome Mobility
Pregnant or just given birth? Chances are, moving may have become a bit more cumbersome.
Why?
No matter how awesome your mobility levels were, the physical changes experienced pre and postpartum can take their toll.
After all, during pregnancy, the body must make room for the baby. The angle of the ribs will change, and the hips will lend towards a more external rotation. Moreover, the pelvic floor connects with the hip bones, altering how weight gets distributed across the feet.
Everything affects everything, and these significant changes in the muscles surrounding the hips can lead to imbalances and discomfort.
When working with pre and postpartum clients experiencing hip mobility issues, I always emphasise increasing their internal hip mobility.
If you decide to work on your mobility, you must understand that you may need assistance when moving into certain positions. That's why you want to regress to the appropriate scaling option. Adding a yoga block or a bench will help you decrease the range of movement required. Another great way to add tension without overloading your body is by using bands.
There's no "one size fits all approach" to your pre and postpartum needs.
After all, both your body and your pregnancy are unique to you.
If you are struggling with hip pain and would like to improve your mobility during or after your pregnancy, don't hesitate to get in touch with me at cb@innerfight.com
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard work
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Mobility is the body's ability to move freely. It's more than being stretchy and flexy; it means moving well and with minimal difficulty.
Appropriate Muscle Strength + Full Range of Motion + High Endurance Capacity = Awesome Mobility
Pregnant or just given birth? Chances are, moving may have become a bit more cumbersome.
Why?
No matter how awesome your mobility levels were, the physical changes experienced pre and postpartum can take their toll.
After all, during pregnancy, the body must make room for the baby. The angle of the ribs will change, and the hips will lend towards a more external rotation. Moreover, the pelvic floor connects with the hip bones, altering how weight gets distributed across the feet.
Everything affects everything, and these significant changes in the muscles surrounding the hips can lead to imbalances and discomfort.
When working with pre and postpartum clients experiencing hip mobility issues, I always emphasise increasing their internal hip mobility.
If you decide to work on your mobility, you must understand that you may need assistance when moving into certain positions. That's why you want to regress to the appropriate scaling option. Adding a yoga block or a bench will help you decrease the range of movement required. Another great way to add tension without overloading your body is by using bands.
There's no "one size fits all approach" to your pre and postpartum needs.
After all, both your body and your pregnancy are unique to you.
If you are struggling with hip pain and would like to improve your mobility during or after your pregnancy, don't hesitate to get in touch with me at cb@innerfight.com
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard work
Mobility is the body's ability to move freely. It's more than being stretchy and flexy; it means moving well and with minimal difficulty.
Appropriate Muscle Strength + Full Range of Motion + High Endurance Capacity = Awesome Mobility
Pregnant or just given birth? Chances are, moving may have become a bit more cumbersome.
Why?
No matter how awesome your mobility levels were, the physical changes experienced pre and postpartum can take their toll.
After all, during pregnancy, the body must make room for the baby. The angle of the ribs will change, and the hips will lend towards a more external rotation. Moreover, the pelvic floor connects with the hip bones, altering how weight gets distributed across the feet.
Everything affects everything, and these significant changes in the muscles surrounding the hips can lead to imbalances and discomfort.
When working with pre and postpartum clients experiencing hip mobility issues, I always emphasise increasing their internal hip mobility.
If you decide to work on your mobility, you must understand that you may need assistance when moving into certain positions. That's why you want to regress to the appropriate scaling option. Adding a yoga block or a bench will help you decrease the range of movement required. Another great way to add tension without overloading your body is by using bands.
There's no "one size fits all approach" to your pre and postpartum needs.
After all, both your body and your pregnancy are unique to you.
If you are struggling with hip pain and would like to improve your mobility during or after your pregnancy, don't hesitate to get in touch with me at cb@innerfight.com
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard work
One-Hour Workout: Revving Your Swim Engine
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