Resilience: Postpartum Strength Training
Resilience at Endurance Physio, PLLC
Strength & Conditioning, Women's TrainingResilience: Postpartum Strength Training is a progressive 12 week program developed by pelvic floor physical therapists who also have orthopedic/sports medicine backgrounds. This training plan is designed to get you back to the sports and activities that you love after having your baby. You can start this program at any point during the postpartum period, though it is highly recommended you start this only after being cleared by your medical provider. This is not intended to be a substitute for pelvic floor physical therapy.Once you have purchased this program, you will have lifetime access.
A
Pelvic Floor Endurance Contractions
1 x 5 @ 10
B1
Standing Hip Hinge Thoracic Rotation
2 x 10
B2
Hooklying Foam Roller Roll-Outs
2 x 1 @ 30
B3
Banded Bridge with Isometric Hold
2 x 1 @ 30
C
Decelleration Catch
2 x 10
D1
Back Squat Level 1-Goblet Squat
12, 10, 10
D2
Back Squat Level 2-Dumbbell Front Squat
12, 10, 10
E
DB Floor Press
2 x 10
F1
B-Stance RDL
2 x 12
F2
Prone T's
2 x 12
G1
Standing Banded Hip ABD End Range Pulse
2 x 1 @ 30
G2
Bird Dog with Band
2 x 10
H
Belly Breathing
1 x 3:00
A
Pelvic Floor Endurance Contractions
1 x 5 @ 10
B
Table Top Hold
3 x 1 @ 30
C
Bird Dog with Pause
3 x 10 @ 2
D
Tall Kneeling Palloff Press Hold
3 x 1 @ 30
E
Straight Arm Russian Twist
3 x 10
F
Wall Supported Happy Baby
1 x 1 @ 3:00
A
Pelvic Floor Endurance Contractions
1 x 5 @ 10
B1
Segmental Cat Cow
2 x 10
B2
Bear Plank
2 x 1 @ 30
B3
Sidelying Hip ABd with Band
2 x 10
C
Double Leg Wall Spring
2 x 10
D
RDL- Dumbbell Progression
12, 10, 10
E
1/2 Kneeling OH DB Press
3 x 10
F1
Dumbbell Split Squat
2 x 10
F2
TRX Row
2 x 8
G1
Straight Leg Adductor Slide
2 x 10
G2
TA Activation and Hold with Back on Ball
2 x 1 @ 30
H
Belly Breathing
1 x 3:00
A
Pelvic Floor Endurance Contractions
1 x 10 @ 10
B
Supine Wide Knees Rocking
2 x 10
C
Sidelying Thoracic Rotation
2 x 12
D
Wall Supported Happy Baby
1 x 1 @ 3:00
E
Cobra
2 x 10
F
Segmental Cat Cow
2 x 10
G
Wide Knees Childs Pose
1 x 1 @ 3:00
Evie Tate, PT, DPT, OCS CSCS
Hi! I am an orthopedic and pelvic floor PT with 10 years of experience in strength and conditioning and a passion for helping active individuals stay strong throughout all stages of life. I specialize in working with runners, pregnant and postpartum individuals, and helping them build strength, move confidently, and continue participating in the activities they love.
