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
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
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
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
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
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
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