Postpartum: 6 Phase Postpartum Exercise Program by The MINT Prjct
The MINT Prjct
Strength & Conditioning, Women's TrainingAre you a postpartum mama looking to safely and effectively return to fitness? Are you sick of the 6-week “get your body back” programs, and looking for something that will actually help you prioritize gaining your strength back while keeping your core and pelvic floor health in mind? Then, this is for you!
6 Phases of Exercise Designed to Progress you Back to Fitness As moms ourselves, we realized that there is a huge need for a program specifically designed to guide us safely and effectively back to working out. Developed by Cara Forrester, who has a Master’s in Sports Conditioning & Performance, specializing in postpartum return to fitness , this program is like no other out there and is designed to progress you back to strength training and conditioning style workouts smoothly, safely, and at your own pace, with access to our experts the whole way.
This program will progress from Phase 1 where you’ll recover, heal, and reconnect to your core to the last Phase where you’ll be ready to pick up the heavier weights again, start running/jumping, and feeling like you’re back in your routine! note you should be cleared by your doctor before beginning any exercise program*
A
6 Phase Intro Video
B1
Back Breathing
2 x 10
B2
MINT Heel Glides
2 x 5
B3
MINT Glute Bridge
2 x 10
C
MINT Four Corners
1 x 2
D1
MINT Quadruped Single Arm Raise
2 x 10
D2
MINT Fire Hydrant
2 x 10
D3
MINT Bird Dog
2 x 10
E
MINT Bike
3 x MAX
A
MINT Heel Glides
1 x 10
B1
MINT Fire Hydrant
2 x 10
B2
MINT Quadruped Single Arm Raise
2 x 10
C1
MINT Bird Dog
2 x 10
C2
MINT Half Kneel
2 x 10
C3
MINT Single Leg Balance
2 x 10
Circuit
D
15 min AMRAP 25om Row 100 ft front rack carry 25 glute bridge Move at a nice steady pace focusing on breathing out before you start the movement, keep a slight hip hinge during the carry.
A1
MINT Single Leg Balance Eyes Closed
2 x 5
A2
MINT Single Leg Balance Knee Lateral Glide
2 x 5
B1
MINT Knee Squat
2 x 10
B2
MINT Single Leg Glute Bridge
2 x 5
C
MINT Single Leg Kickstand Squat
3 x 10
D1
MINT Fire Hydrant + Rotation
3 x 10
D2
MINT Wall Sit
3 x 0:30
E
MINT Row
3 x MAX
Cara Forrester
Cara is a Mom of 3, Trainer and former gym owner. She has a Master’s degree in Sports Conditioning and Performance, a Bachelor’s degree in Exercise and Wellness, holds a CF-L1 certificate and is an ACSM Certified Exercise Physiologist. Cara dedicated her Master's Thesis to studying postpartum return to physical activity and is always on the forefront of the latest in the fitness industry.
Join the army of women who are getting strong, embracing the journey, and setting the example!
Get Postpartum: 6 Phase Postpartum Exercise Program by The MINT Prjct
Jacquelyn K
6 Phase Postpartum Program
Verified Athlete"I needed some thing to gradually get me back into exercise safely after giving birth. I can feel that my core is recovering. I love that the notes tell you what to do if feeling pain or discomfort, this made me feel like they really are paying attention and care about what my body has gone through!"
Madison I.
6 Phase Postpartum Program
Verified Athlete"Since completing the program, Cara has helped me gain my strength back and has also helped significantly decrease my lower back pain"
