Forward Movement Analysis & Rehabilitation
This 4 week program intended to prepare a mom for returning to her gym. It was written with the 4-8 week post-partum athlete in mind and can safely be started as early as pp week 2. The program is also appropriate for early return post abdominal surgery.
*This program is not a substitution for medical care but is intended to help new moms knowing that traditional post-partum care is inadequate.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Hands and knees low abs
3 x 5
B1
Gravity Assisted Pelvic Floor Activation
6 x 1
B2
Seated Pelvic Floor
6 x 1
Circuit
C
Note: The goal here is completion, safe movement, mental health. Enjoy what you get to do. 3 rounds of: 10 baby carrier deadlift (or equivalent) 5 elevated push-ups at a counter top 1 walk approx 200m or 2 minutes.
D
Scar Desensitization
1 x 30
A1
Gravity Assisted Pelvic Floor Activation
6 x 1
A2
Seated Pelvic Floor
6 x 1
B
Finding low abs - Sidelying
3 x 5
C
Lower abdominal Clamshell
1 x 20
Workout
D
Goal again is mental and physical health. Go at a comfortable state that feels like medium effort. 10 min of steady state: 5 left leg step up to the bottom stair 5 right leg step up to the bottom stair 5 leaning forearms on the counter, relax your abs abs then gently lift them back up 5 right arm overhead press (5-10lb object) 5 left arm overhead press (5-10lb object) *breathe out as you press up
A
Finding low abs: Face down
3 x 5
B1
Gravity Assisted Pelvic Floor Activation
6 x 1
B2
Seated Pelvic Floor
6 x 1
C
Scar Desensitization
1 x 30
D
Neck sit-ups
5 x 5
Workout
E
Enjoy your movement. 10 bent over row on each arm 5 sit down and stand up *slow/controlled to a normal chair with no momentum 8 bent over row on each arm 4 sit down and stand up 6 bent over row 3 sit and stand 4 bent over row 2 sit and stand 2 row 1 sit and stand
