New

Postpartum Rebuild

Powell Fitness Company

Coach
Ben & Morgan Powell

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.

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Confidence
Confidence is everything. Let us help be a part of getting back into the mindset of moving your body, moving some weights, and being the strong mother that everyone knows your are!
Features
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Access to your coaches
Every athlete is different, so any questions that pop up, we love to take the time and walk you through what's needed.
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Programming 4 days per week
3 Days of Rehab/Rebuild style workouts, 1 Day "easing" into more traditional style workouts, and we also love a good walk outside every day!
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Exercise Video Guidance
Got questions? We have videos on almost every movement linked, but please message us through the app and we'll be happy to assist.
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Delivered through TrainHeroic
Your life is busy enough, let's just use this cool app to take something off your busy mom plate.
Equipment
Required
Light/Moderate DB or KB's // Resistance Bands // Rings or TRX Straps // Bench/Box/Stack Plates etc.
Recommended
Cardio machine (bike) // Barbell
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

Circuit

A

20 Minutes of Movement 20 Plate Step-ups (low) 1:00 Moderate Bike 10 Alternating Supermans

Coach
coach-avatar 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.

FAQs
When should I start this postpartum?
We suggest taking at least 6 weeks before starting our rebuild program, if not longer. Every postpartum timeline is different, but we adhere to a "rather safe than sorry" approach. Take time to rest and heal before you jump into training! ***Please talk to your doctor, as this is not medical advice.
I typically do "insert any type of fitness," is this for me?
Yes! This program isn't only for CrossFit athlete's, or runners, or barre enthusiasts, but rather any mom who's looking to smartly build a base for their upcoming training. Regardless of your fitness choice, Rebuild will help your joints, muscles, and mind be ready to go!
Postpartum Rebuild