Kick-Start: Post-Rehab/Postpartum/Post-Extended Exercise Break
Body by Brittany
Strength & ConditioningThis program was designed to perform after postpartum recovery (six weeks post c-section, for example), but it is recommended for anyone who has not maintained an exercise routine for the past month or more. Developed by Brittany Freeman (Master's in Sport & Exercise, ACSM-EP, ACSM-CPT, former NCAA athlete and mother), the goal of this program is to create a strong base (and core!), by working muscle groups that promote stability and prevent injuries. These muscles are often neglected in popular exercise routines, so the goal is to focus on them a lot, while easing back into exercise. Additionally, the goal is to establish and 'maintain' mobility.
One benefit to taking a long break from exercise is recovery, including the opportunity for the body to relax, even if muscle was lost in the process. This is a great chance to take advantage of that relaxed, and probably weaker body, that may be more mobile in some areas than it was while exercising regularly with stronger, tighter muscles that were worked with less recovery time. In addition to beginning an exercise routine safely, this program teaches injury prevention and mobility exercises to incorporate habitually when exercise becomes more intense (running, power lifts, etc.).
This program is also designed to perform with little equipment and space in a short amount of time. Designed for busy and unpredictable schedules, these work-outs can be done in less than 30 minutes. Recommended equipment includes a yoga mat or soft surface, a foam roller and something to slide your feet on (socks/towel on hard floor or a clipboard/baking sheet on carpet).
A1
Cat Cow
1 x 10
A2
Deep Core Exercise
1 x 10
A3
Donkey Complex
1 x 10
B1
Reverse Plank Knee Raises
3 x 5
B2
Standing Hip Raises
3 x 10
C
Post Work-Out Stretch
A1
Cat Cow
1 x 10
A2
Deep Core Exercise
1 x 10
A3
Donkey Complex
1 x 10
B1
Side Plank Hip Dips
3 x 10
B2
Down Dog Push Up
3 x 10
C
Post Work-Out Stretch
A1
Cat Cow
1 x 10
A2
Deep Core Exercise
1 x 10
A3
Donkey Complex
1 x 10
B1
Air Squat
3 x 10
B2
Slider Leg Curls
C
Post Work-Out Stretch
A1
Cat Cow
1 x 10
A2
Deep Core Exercise
1 x 10
A3
Donkey Complex
1 x 10
B1
Quadruped Arm & Leg Raises
3 x 5
B2
Push Ups
3 x 5
C
Post Work-Out Stretch
A1
Donkey Complex
1 x 10
A2
Deep Core Exercise
1 x 10
A3
Cat Cow
1 x 10
B1
Reverse Plank Knee Raises
B2
Slider Leg Curls
C1
Prone Overhead Arm Raises
C2
Arm Haulers
D
Post Work-Out Stretch
A
Post Work-Out Stretch
Brittany Freeman
Brittany is a mom of two, with over 13 years of experience in the fitness industry, as a NCAA collegiate athlete, personal trainer, group exercise instructor, health trainer & Kennedy Space Center's Wellness Coordinator. Her Master's is in Sport & Fitness from University of Central Florida, her Bachelor's is in Biology, and she is an ACSM-Exercise Physiologist and ACSM Certified Personal Trainer.
