It’s “Curl” Time
Hey Everyone!
Did you know that November is “BROVEMBER!” around Street Parking?
We love the Bro Sessions Extra Program focus for women in pregnancy, postpartum, and beyond. It’s so much more than just “curls for the girls and tris for the guys” (although there is some of that). This program is an excellent way to add additional upper body strength training AND conditioning.
In fact, we love Bro Sessions so much that we’ve ADDED Mamas Modifications to all of our Bro Sessions (versions 1-4) so that you have guidance to adapt and adjust based on your own individual considerations. 🙌
In this newsletter:
Benefits of Bro Sessions and isolation-type of movements — it’s worth knowing why we love these for you!
Examples of how to utilize fitness freedom and customize Bro Sessions.
Links (within the sample programming) with additional tips for the more common movements you’ll see programmed this month.
🚨 November is also Bladder Health Awareness Month! Coach Terri has some awesome tips and resources to help with bladder health that will support you through the Bro Sessions and beyond. Read the Bladder Health Awareness tips HERE or click the button below. (Feel free to bookmark it for future reference!)
Bro Sessions Unlocked
As Pregnancy & Postpartum coaches, we love incorporating isolation-style movements (think curls, high pulls, around the worlds/plate halos, split squats, etc.) into programming for pregnancy, postpartum, and those navigating/rehabbing from injury.
A few of the benefits for these isolation-style movements (like those found in Suns Out Guns Out, Butts & Guts, and Bro Session programs) are:
They are an awesome way to build and/or rebuild coordination, promote muscle awareness, muscular endurance, strength imbalances, and confidence!
They are a great starting point for (re)building consistency and can be effective in building a strong foundation. This consistency and foundation is key in returning to intensity.
Bro Sessions add the endurance component. You may have to customize by choosing to row, sled push/pull, bike, battle rope, SkiErg, walk or farmer carry in place of more high impact exercises like running or jumping but the benefit remains! Utilize fitness freedom to adjust and adapt to what works best for you right now.
▶️ To learn more about the benefits of Bro Sessions (in any season of your life), take a listen to our SP podcast featuring Miranda, Julian, and Coach Danny!
MORE Bro Session benefits in Pregnancy & Postpartum
💪 Lower Intensity
If you are someone who isn’t sleeping well, have other environmental stressors, you are adding in an additional day for working out and want to progressively adapt your body, or your body is feeling wrecked and need something that allows you to move but in a way that meets you where you are, the Bro Sessions keep you moving but with intensity dialed down a bit. It’s also a GREAT opportunity to focus on moving intentionally, focusing on breathing mechanics and exploring pelvic floor and core strategies that can support you. These are great sessions to turn OFF the clock or not worry about a goal time for those lower intensity days.
💪 Fitness Freedom
Not every day needs to be a heavy strength or high-intensity metcon day. This can be a hard concept for a lot of us, especially for those of us who might feel like we don’t want to “lose fitness” as a pregnant athlete, or who may feel the need to “get back” to a previous level of fitness. Remember: it’s more than OK to meet yourself where you are regardless of whatever season of life you are in, and we should be adjusting and adapting. We are allowed to deviate and explore other programs, to keep moving and building consistency essentially continuing the pursuit for a lifetime of athleticism.
🔑 It’s key to HAVE FUN WITH YOUR PROGRAMMING AND WORKOUTS!
💪 Lower Barrier Entry
Bro Sessions can be less intimidating for someone returning to exercise or starting exercise.
💪 Prehab/Rehab
Help prehab/rehab preparing a stronger foundation for people to build from which as a result may lead to higher intensity in daily programmed workouts
💪 Environment
A great option for when the kids are around and it’s hard to sling your barbell around. 😅
How to Add in Bro Sessions
There is no right or wrong way. You could literally choose to go through all 4 versions and that be all you do 3x a week for 3-4 months. However, many people find that they only want or need to sprinkle the sessions in 1-2x a week. Use fitness freedom in your training schedule — adapting and adjusting based on how you’ll stay the most consistent in showing up for yourself.
To help you feel confident in navigating the Bro Sessions, we have included some session examples (click the button below to download) for how you might customize as a Pregnant/Postpartum athlete based on your individual needs and considerations.
BONUS: Some of the movements have additional tip/strategy videos. Click on the hyperlinks to learn more about how you can adapt and adjust!
*These are examples of how the programming could be adjusted. How customizations are utilized will depend on stages of pregnancy, postpartum as well as symptoms, experience, and overall goals.
DID YOU KNOW?!!
The 4th Trimester Bundle comes with the Suns Out Guns Out Mamas Edition!
This program was designed to help you find some sense of familiarity in your fitness routine while still working on healing your postpartum body. Volume, load, reps, and sets have all been adjusted for anyone navigating early postpartum (2+ months) or even returning from injury.
Check out this BONUS SOGO Mamas Edition Workout!
⏱️ 3-4 Rounds
12-16 Alternating Seated Single Arm Shoulder Press
8-12 Lateral Raises
200m Mindful Walk
Watch Workout Video here!
Community Highlight: We See you Mama!
Erica Pittman
Erica has been crushing RUCK-TOBER! In her most recent post, she is pulling along her girls in their car with some clever customizing from a jump rope! We see you, Erica — you are doing an incredible job!
We know there are A LOT of questions out there about when and how to navigate movements in all seasons of life. Please reach out to us in our Facebook group or contact us at mamas@streetparking.com to provide more guidance!
We love seeing your customizations, progress and the fun you’re (hopefully) having with all the activations going on - so keep on sharing your stories in our Facebook group or on Instagram, tagging #spmoms, #sppregnancyandpostpartum, or either of us so we can support you!
With love,
Kate & Terri
FOR QUESTIONS, FEEDBACK, OR COMMENTS:
📧 mamas@streeparking.com
📲 @coach_katejohnson
📲 @terri.elder.dpt