Phoenix Postpartum Program

Description

Equipment: Bands, pull-up bar, dumbbells and/or barbell with weights, KB optional, low box to squat to

Description: Having a baby changes everything. Your body has changed and with that your workouts should also change during this season of life. This program will guide you through the challenging postpartum period to take the guesswork away about what you should or shouldn’t be doing. These workouts are created specifically for the postpartum mom, giving you the foundation to be even stronger than before, focusing especially on core rebuilding. This program consists of 2 phases, starting with a 4 week core reconnecting and rebuilding phase, then leading into the main 4 week part of the program itself.

Workout Example: 

Week 1, Phase 1

Do this workout 2-3 times a week. In between these days, do lots of stretching. mobility, and gentle movement like walking or low-intensity stationary bike riding. 

Start with 3- 5 minutes of breath work, using one or more of the videos in the breathe work section on page 3.

Core Strengthening-all these should be slow and controlled, using the breathing description on the videos. 

3-4 rounds:

• 5-7 each side, lying ball squeezes (can also use a pillow or something soft with some give)
• 5-7 each side, lying exercise/bench knee twists
• 8-10 each side, side lying banded clamshell
• 5-7 each side, side lying oblique crunches
• 5 cow-cat into prayer stretch

Week 1, Phase 2

Day 1

Pre-hab, 2-3 rounds:

• 30 seconds breath work in any position
• 30-60 seconds deep squat sit
• 3-5 each side, thread the needle stretch
• 5 each side, 90-90 hip switches

 

Strength, 5 sets:

• 5 tempo box squats (with 5-second hold at the bottom, lightly hovering over the box). Can do these with a very light weight at your chest or bodyweight only. 

 

Superset with 10-15 glute bridges with 2-3 second hold at the top

Core Rebuilding Finisher, 2-3 rounds:

Really focus on control here, use your breath to help keep your core engaged the entire time.

• 30 seconds each side, side plank hold on knees
• 10 each arm, bird dogs with arms only (Keep core braced and think about bringing your sternum to pelvis.)

 

*Workout videos included for every exercise. You will have access to the PDF to download and keep. No refunds or returns.