PREGNANCIES
What should you confirm with a first trimester (0–3 months) client before class?
That they have medical clearance and are feeling well enough to train since most can continue exercise with proper guidance
Client walks in with an ankle sprain. what’s fine and what’s a no-go?
Remove all impact. No running, jumping, or lateral moves
On tread: incline walk instead of running
On floor: swap jump lunges, skaters, box jumps → glute bridges, seated/lying leg work, step-backs (if pain-free), or upper body exercises
How do you modify for shoulder pain?
Remove overhead and heavy upper body work.
Swap shoulder press → lateral raises (light) or none.
Avoid push-ups/planks → knee push-ups or forearm plank (if pain-free).
Focus on lower body (squats, lunges, bridges) + core without shoulder load
AVOID overhead single arm movements , go light for two arms movements
you notice your ladies only class is becoming super chaotic...theres bags/cover ups everywhere, the girls are switching their spots around, loud chatter, and blinding iphone flashes. whats your go-to move to COMMAND the room
remind them of rules: no phones
How do you adjust treadmill intervals in the second trimester (3–6 months)?
Avoid pushing high speed and incline, encourage a controlled, moderate pace based on how they feel
Never above 80%
How do you coach a client experiencing knee pain?
KNEE: Avoid deep knee bends and impact. focus on hips gravity centered
Swap squats/lunges → shallow squats, glute bridges, hip thrusts.
Avoid plyometrics.. jump squats, jump lunges → step-backs or static holds.
On tread: reduce speed/incline → flat walk or light jog if pain-free.
A client refuses to run incline. how do you handle it?
Explain: inclines are yours, speeds are yours, pick your pace, but keep the incline.
Offer option: power walk on incline instead of running flat.
Keep them engaged by giving clear ranges + encouragement, not pressure.
rule: every 1% incline is 0.2 mph
A group of 16-year-olds are loud, chatty, and distracting others. what’s your move?
Address it early and directly. give a quick, firm reminder to respect the room.
If it continues, speak to them 1:1 and reset expectations.
Escalate to front desk if needed.
What floor position must be avoided in the third trimester (6–9 months) and why?
Lying flat on the back, it can reduce blood flow and cause discomfort or dizziness
do not lay on your belly lol
How should you approach clients with structural spine conditions?
Avoid heavy spinal loading and poor posture positions.
Swap heavy deadlifts → lighter RDLs with strict form. secure spine alignment
Avoid excessive twisting → anti-rotation core (planks, bird dogs).
Focus on neutral spine in all movements + controlled tempo.
A client has poor mobility and unsafe form. how are you adjusting squat depth, lunge range, and horrible push up technique?
Squats → sit down squats
Lunges → shorter range of motion
Push-ups → knee push ups
Prioritize form over depth and speed. quality repetitions over quantity
Mid-interval, a client tells you their treadmill isn’t working. how do you handle it in the moment?
shift them to the floor or a nearby open tread immediately.
Flag the issue to the front desk as soon as you can
Circle back once they’re settled.
Which core exercises should be avoided during pregnancy and what replaces them?
Avoid crunches, sit-ups, and high-pressure core work. Replace with controlled, supportive core exercises focusing on stability (ex: deadbugs or any excerisce that keeps your spine flat
What adjustments should you make for a client with general lower back pain?
Avoid loading the lower back and explosive hinging.
Swap deadlifts → glute bridges or hip thrusts.
Avoid sit-ups → planks.
On tread: reduce intensity → walk or light jog. avoid inclines (every 1% incline = 0.2 mph speed)
A client is extremely unfit or struggling with the basics or maybe just generally overweight. how are you dealing with this?
Regress exercises to basic foundations and remove complexity.
Swap jump squats → bodyweight squats
Swap lunges → step-backs or split squat holds
Swap burpees → step-back burpees
A client takes their shirt off mid-class. what do you do? 😏
Address it quickly and discreetly. remind them of studio policy and ask them to put it back on.
Keep it calm, don’t disrupt the class, and escalate to front desk if needed.
How do you coach a client less than 6 months postpartum?
Prioritize recovery, focus on low-impact options, core and pelvic floor awareness, and avoid pushing intensity or jumping back into pre-pregnancy performance levels
no high impacts
How should you handle a client who recently had plastic surgery?
No pressure or strain on the area + keep intensity low.
Breast: avoid push-ups, go light with chest press
Face: avoid excessive sweating/strain → light walk, low-impact floor.
General: no jumping, no heavy weights, no intense intervals.
A regular tells you they’re having the worst day of their life right before class. how do you show up for them?
check in, encourage them to move at their own pace, and offer support without pressure.
Maybe give them a few subtle shoutouts during class and follow up after.