RETURN TO MOVEMENT
A 10 week early postpartum program
A full body approach to your postpartum recovery. Start anytime after birth - with options for both vaginal and cesarean deliveries.
Begin with gentle, healing movement that focus' on breathwork, reconnecting your deep core and mobility to support your comfort. Gradually progress week to week, introducing more complex and challenging movements so you feel confident and strong returning to doing what you love in the gym. Complete alongside your own workouts, or as a stand-only program.
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This Program is for you, if:
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With a combination of strength, length, relaxation, pelvic stability, glute and hip stabilizer strength and full body mobility, these 10-15 minutes workouts are designed to give you a well-rounded postpartum recovery.
Your recovery goes beyond direct core work. To heal for function and performance we need to look at the body as an entire system. Our body does not work in isolation, so why train it that way?
Take the guesswork out of your recovery. Whether you are 1 week postpartum or 1 year, this program will bring you back to the foundations
MOVEMENT
Return to your foundations with this early postpartum rehab program. This program goes beyond just strengthening the core. Together, we work on deep core connection, upper back mobility, pelvic stability, hip and glute strength, dynamic movement and pelvic floor relaxation. Minimal equipment needed - complete for the comfort of your home, right next to your newborn.
WEEKS
10
Weekly Schedule
Full Body
Full Body
Full Body
Birth Specific Mobility
SKILL LEVEL
All levels
GYM OR HOME
Home
WORKOUT LENGTH
10-20 minutes
EQUIPMENT
Pilates ball
Yoga block
Mini band
Long resistance band
Anchor point
Light dumbbells
Moderate dumbbells
Bench/Box or Step (optional)
Stability ball (optional)
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PREVIEW THE PROGRAM
WHAT MAKES THIS PROGRAM DIFFERENT:
This program goes beyond strengthening just your core. Our body works as a system - so let's train it that way. Together, we work your deep core, upper back mobility, pelvic stability, hip and glute strength, pelvic floor relaxation techniques, and more....
FEEL STRONG IN MOTHERHOOD
Week by week workouts that progress while you do. I designed this program to change with you as you rehab and rebuild strength. No week is the same, which means you can repeat weeks until you feel ready to progress
Phase One
NO.01
Begin with breathing mechanics, mobility, posture, alignment. This phase also includes breast/bottle feeding relief, pelvic floor release and relaxation and approaches for prolapse symptoms/pelvic heaviness and back. This phase is gentle to begin as soon as you are ready to after birth (although cesarean mama's may feel more comfortable waiting a little longer - around 2 weeks - until you are comfortable lying on your back and side).
RECONNECT: Weeks 1 & 2
PHASE TWO
This phase takes you through to your 6 week doctors clearance. Here, we introduce basic core and pelvic floor work, and gradually begin adding more load and complexity to your recovery. Throughout this phase we also have a strong emphasis on your glutes, hip stabilizers, hamstring strength and full body function.
restore: WEEKS 3-6
NO.02
PHASE THREE
In the final 4 weeks of the program, you should be starting to feel more connected and stronger in your postpartum body. You may have also begun adding in your own strength workouts at this stage. Here, we introduce more complexity to your movements - building on top of familiar exercises and adding more resistance. You've spent 6 weeks mastering the basics and now it's time to load your body to aid your recovery.
REBUILD: WEEKS 7-12
NO.03
**please note this is a DIY, self paced program (not a follow along) and there are no refunds
