Postpartum Foundations
Powell Fitness Company
A program designed to get new mothers back in the groove of moving their body, loading their joints, and strengthening their muscles. For a lot of athletes, this will seem like low intensity, and low volume, but that's the goal! Instead of rushing back to strength or cardio training, we believe in taking the time to lay this 6 week foundation, in order to safely and responsibly prepare our bodies for getting back into a previous fitness goal or routine.
A1
Hip 90/90s's
2 x 10
A2
Band Walks
3 x 10
A3
Single Leg RDL
2 x 5
Circuit
B
10 Minute Alternating EMOM 1: :20 Sec S/A Farmers Hold (ea) 2: :20 Sec Down Dog Pike Hold *focus is on breathing/bracing core, pike hold should have stacked wrists, shoulders, hips.
C
Isometric Lunge Hold
3 x 0:15
A1
Shoulder Wall Circles
3 x 3
A2
Side Lying Windmill Stretch
Circuit
B
3 Sets: 10 Tempo S/A DB Seated Press (ea) 10 S/A DB Upright Rows (ea)
Circuit
C
50 Banded Tricep Extensions 50 Banded Curls
A1
Cat Camel
3 x 5
A2
Lemon Squeeze
Circuit
B
4 Sets: 50m S/A KB Front Rack Carry (ea) :30 Second Assisted Squat Hold
C
Toe Walk
2 x 100
Circuit
A
20 Minutes of Movement 20 Plate Step-ups (low) 1:00 Moderate Bike 10 Alternating Supermans
Ben & Morgan Powell
I've coached Prenatal and Postpartum athletes for over 10 years now, and have been specifically programming and working with these athletes for the past 6 years, including my wife, Morgan. With 2 little girls, we are passionate about not only raising strong daughters, but also ensuring that momma is taken care of, by programming smart & engaging workouts in order to rebuild effectively.
