Kipping It Real
Hey everyone!
Whew, how is it that summer is almost over?! We hope everyone has been enjoying the season, whether that meant opting outside for workouts, BBQs, fireworks, watching the Olympics, hitting bodyweight strength and skills focus OR getting involved with everyone's favorite accountability challenge, The Battle of the Birds! Without a doubt, there has been a LOT of fun going on. We hope you found something that has allowed you to stay consistent amidst all of the chaos summer tends to bring!
In this newsletter we are doing a quick roundup with some tips on approaching common bodyweight/gymnastics movements often programmed in our Daily workouts. These also happen to be the movements we receive the most questions on regarding how to customize and when! Included you’ll find videos, a framework for reintroducing kipping (either for pull ups or toes to bar), and even a pregnancy timeline that provides some guidance on navigating movements like pull ups, push ups, and more. (Just a side note: everyone’s pregnancy and postpartum timeline is different based on experience, symptoms, goals, etc.)
Bodyweight Skills & Strength
Resource Corner
Bodyweight movements like pull ups, push ups, and toes to bar for example are movements that tend to garner a lot of questions during pregnancy, postpartum, and even the menopause transition.
We get questions like:
Can we and/or should we perform these movements and when should we pause them during pregnancy?
How do we rebuild these movements postpartum?
Does bodyweight strength and/or learning bodyweight skills benefit me as someone who is navigating the early stages of menopause?
This month we highlight how to customize some of our favorite Street Parking bodyweight movements and skills that can be tailored to support and empower you through these seasons of life. We will be coming back with more guidance in our future newsletters but want to provide these videos and resources for ways to customize certain movements that we frequently see in our Daily workouts.
In addition, advice for many of these questions can be found by checking out our Resources on the Mamas’ page. 👉 Go to “Resources,” select “Blogs,” and check out the “What to Expect” blogs which also have a printable suggested Pregnancy Timeline on when to adjust exercises/movements. (Just an FYI: This timeline will look and feel different for everyone based on symptoms, goals, training experience, etc.)
Check out the Pregnancy Timeline here
Bodyweight Strength for Perimenopause & Menopause
More than likely if you are in this season of life, you’ve now heard or at least are starting to hear about the benefits of resistance training as we enter the menopause transition. (I promise we will revisit this as we start to plan out some future resources!)
But what about our Bodyweight Strength Programs and Bodyweight Skill Sessions? Do those programs still serve a purpose during the menopause transition?
In short, ABSOLUTELY! Ultimately, consistency is key. Sometimes bodyweight strength and skill sessions are exactly what we need to be consistent. Utilizing tempo, holds, and adjusting intensity either up or down from more higher intensity sessions like 8 rounds of :20 work/:10 rest to longer and larger sets of work allows us to keep improving our body weight to strength ratios. We can use bodyweight strength sessions to our advantage in any season and almost anywhere, keeping it simple yet still challenging our body. PLUS, in our opinion, some added skill work from time to time is FUN and keeps things fresh in our training while also still allowing us to reap the benefits. 💪
Postpartum Return to Kipping:
A Progressive Framework
Believe it or not, we can start rebuilding the foundation of strength and coordination for kipping fairly early postpartum. In fact, in the updated Postpartum Program being released later this year (👀) you will have the opportunity to work through some of these early progressions!
First, a disclaimer: Before adding too much kipping volume (whether that's pull ups, toes to bar, knee raises, etc.) into your workouts postpartum, we recommend that you work on strict strength for these movements as well as follow a postpartum program for a foundation of core strength and understanding strategies that will support you as you build forward.
⭐️ Terri has a fantastic video breaking down returning to kipping pull ups a bit more. You can find that information here! ⭐️
Ok, so where do we start?
Everyone’s timeframe and goals will be different. For some of the earlier movements (like bent knee hollow and banded hollow pull downs) you may be able to start adding those into your PP programming anywhere from 8-12 weeks. (Teaser: Our new PP program being launched soon will have some of these movements built in to take the guesswork out!)
Here is a general list of movements to consider for how to start progressing:
Bent Knee Hollow Hold (shorter duration then add time — when you hit :30-:45 seconds in one position, move to the next part of the progression)
Banded Hollow Pulldowns (standing)
Bent Knee Hollow Rocks (progress this to a full straight arm, straight leg hollow)
Supermans
Banded Hollow Pull Overs (supine position — use the same hollow hold progression and work through until in a full hollow hold)
Banded Standing Hollow to Arch
Toe Supported Hollow to Arch
Single Leg Box Supported Hollow to Arch
Small Beat Swings
If you have had a C-section, getting back onto the bar may take a bit longer depending on your healing. If you feel a significant amount of pulling or any pain at the incision area, it may be that you need to wait just a bit longer. Start with hanging gradually progressing time under tension in this position.
You can work some of these progressions in place of pull ups during our Daily workouts or add them in as a part of your warmup or cooldowns.
I love doing a short 5 minute EMOM style workout at the end of a session which could look like this:
EMOM x 5
5-8 Bent Knee Hollow Rocks (rest remainder of the minute)
As you feel ready to progress another session could look like this:
EMOM x 6
Odd: 3-5 Kip Swings
Even: 1-3 Eccentric Toe Supported Pull ups
In utilizing these short, intentional mini sessions it allows you to build strength and coordination while also allowing for recovery so that you can focus on position, tension and ultimately how you feel.
Community Highlights: “We See You, Mama!”
If you’ve been in the Facebook group anytime in the last 6 months you’ve more than likely seen Courtney Crosland’s name pop up! She has been crushing it and staying accountable to herself, her goals, and her boundaries and I know for many of us has been quite an inspiration in seeing her success whether that’s running, workouts or knocking out her 365! We see you Courtney and YOU ARE CRUSHING IT!!
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! If you’re involved with the #BOTB (Battle of the Birds) Challenge, please share your journey in the Challenge FB group- it helps and inspires so many in our community knowing that we are not alone.
We love seeing your customizations, progress and the fun you’re (hopefully) having with all the fun going ons this Summer- 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