.svg){kind=icon}
Training Postpartum Ladies
Rebuilding, Recovery, and Effective Training
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One-Hour Workout: Revving Your Swim Engine
.png)
.jpg)
.jpg)
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
