Scaling for Pregnancy

Scaling needs to start when you start to show.  This normally happens around 16 weeks.

However, movements to avoid when first finding out you are pregnant:

  • Being upside down: wall climbers and handstand push ups. Substitute with strict press using kettlebells or dumbbells
  • Rope climbs: do rope climbs from sitting position. The risk reward of falling off the rope are not worth the climb
  • Box jumps: rather do step ups. The risk reward of tripping and falling are not worth the jump
  • Hollow rocks and V-ups: rather do a side plank as you may feel quite swollen in your tummy area even if you are not showing yet and it may be uncomfortable

Scaling for when showing: (16 weeks)

  • Planks: do these on your knees. If you feel like your belly is being pushed outwards then go to side plank on knees. At some point when really heavy (28 weeks on) stay on knees but put elbows onto a box
  • V-ups, sit ups, toes to bar and hollow rocks: all change to side plank or plank on knees or plank with elbows on box
  • Push ups: kneeling with hands on either side of box with fingers facing down towards the floor. The higher the box the less pressure through abdomen
  • Any squat; goblet, back, front, overhead, thruster, wall ball is now onto a box so that you are only going to parallel. Just a touch and go on the end of a box is all that is needed. Relaxin is starting to mess with the joints and ligaments at this stage
  • Bear Complex: All off the rig. Front squat, push press, back squat, push press then pop back on rig
  • Thrusters: start from rig and squat onto box
    • OR
  • Kettlebell power clean into front squat and then push press. One arm at a time    (only do this if know how to power clean a kettlebell)
  • Power cleans: front squat from rig onto box
    • OR
  • Power Cleans with kettle bell . We don't want your bar path to change as it promotes bad technique
  • Shoulder To Overhead: push press from rig
    • OR    
  • Kettlebell power clean and push press
  • Ground To Overhead: push press from rig
    • OR
  • plate GTOH with the plate facing upwards on its side or leaning next to a box.
    • OR
  • Kettlebell snatch. (If you have been taught it)  At some point when you are 30weeks plus,you will need to put kb and plate on a box so that you can retrieve it
  • Burpees: no chest to floor. Option of boot camp burpees where chest doesn’t hit the floor
    • OR
  • Hand on box and scoot feet out
    • OR
  • hand on box and just walk feet out
  • Pull ups: you can jump but must be holding rig at all times and wide box at bottom. This is just about risk and falling off.  Better to go with slow ring rows instead
  • Box jumps: step ups
  • Rope climbs: from seated position to standing
  • Upside down: NONE.
  • Running: substitute = rowing. At some point you will be too uncomfortable with rowing and and you may opt for walking
  • Wall balls: box underneath for the squat. This is a tricky one. Big compound movement. Can get dizzy so no more than 5-8reps at a time
  • KB Swings: only Russian swings. No overhead as the lordosis through lower back will be pronounced and may not have core to be able to stabilise at top. Watch on Russian swings that you don't lean back and pelvis comes forward
  • Deadlifts. Deadlifts with until feel belly is in the way.  When you get too big to go down to pick up weight then must do sumo deadlifts or kettlebell deadlift
  • Snatch: all with kettlebell
  • Cleans: all with kettlebell
  • Lunges: the relaxin will make lunges feel a bit awkward. Knee doesn’t have to hit the ground
  • Bar over burpees: Use a box to put hands on then do a burpee. Then step sideways onto another box and then step off again
  • No lying on back after 20 weeks: so no bench press and any of the core movements which require this
  • Walkouts: just reaching down with legs out wide touching as low as they can go. No plank position.
  • No crow
  • No pigeon
  • No side crow