EXERCISE MODIFICATIONS WHILE PREGNANT
DOUBLE UNDERS
Sub 1:1 for single unders
Sub 2:1 for kettlebell swings
Assault Bike - 15 seconds for 15 double-unders
ROWING
Once compression in the catch position becomes uncomfortable substitute for:
Assault bike
Bike Erg
BOX JUMPS
Lower the box height
Perform step-ups
Weighted step ups with dumbbells
OLYMPIC WEIGHTLIFTING
Scale load & range of motion
Modify to the power variation of the lift
If the bar path is required to change due to your growing belly, replace the barbell with dumbbells or substitute the movement all together.
PULL UPS
Strict pull-ups (3:1 kipping to strict ratio)
Ring rows
Bent-over dumbbell rows
Barbell bent over or pendlay rows
Horizontal barbell rows
HANDSTAND PUSH UPS
Seated z-press with dumbbells
Strict barbell shoulder press
Barbell push press
Standing dumbbell press
BURPEES
Burpees on an elevated mat
Sub 1:1 for up downs
Replace with a different aerobic stimulus: wall-balls, kettlebell swings, assault bike or slam balls
TOES TO BAR/ SIT UPS/ GHDSU/ KNEES TO ELBOW
If you’re pregnant or recovering, lets avoid the movements listed above or any flexion at the belly.
Forearm, hand or side planks
Birddogs & banded pallof presses
DEADLIFTS
Reduce load
Sumo stance deadlifts once the belly begins to interfere with the thighs
RUNNING
Rowing
Assault bike
Bike Erg
Sled Drag
KETTLEBELL SWINGS
Reduce load of kettlebell
Swings to eye level
Kettlebell deadlifts
Hip extensions
Barbell good mornings
SQUATS
Adjust depth and reduce load for comfort
Box squats