Powell Fitness Company
Following up from our Postpartum Foundation progression, Rebuild allows athletes to begin to increase exposure to weights, gymnastics, and intensity. Between 3 strength and 2 cardio days, momma's will begin to slowly relearn how to push and pace, while still getting in some quality movement work that's great for post baby fitness.
*We encourage all postpartum athletes to wait at least 6 weeks before beginning this program. Please consult your doctor with any questions, as we are not medical experts
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Hip 90/90s's
2 x 10
A2
Single Leg RDL
2 x 5
A3
Band Walks
3 x 10
Circuit
B
4 Sets, rest 2:00: 5 S/A Bulgarian Split Squats (ea) 3 Handstand Kick-ups + :03 hold (to wall)
Circuit
C
8 Minute EMOM 1: 8 Backsquats (40-50% effort) 2: :30 Sec S/A OH KB Carry (ea)
A1
Side Lying Windmill Stretch
A2
Shoulder Wall Circles
3 x 3
Circuit
B
*suggested KB weight (26-44lbs) **goal is to start slow, and then potentially pick up pace after round 2/3 Buy-in: 3:00 Easy Bike 5 Rounds @ 70%: 2:00 On, 1:00 Off 5 S/A KB Deadlifts (ea) 5 Step Burpees (up/down) 5 Ring Rows Buy-out: 3:00 Easy Bike
Conditioning
A
Hotel Cardio Warmup
2-4 Sets: 4 Hip 90/90's :10 Second Side Plank (each) 2 Inchworms 2 Second Elbow to Instep (each)
Circuit
B
3 Sets: 5 Tempo Close Grip Bench Press (build) 5 S/L DB RDL (ea)
Circuit
C
3 Sets: 12-20 Alternating DB Bench (total) 5 Tempo Sumo Good Mornings
Circuit
D
3x20 Banded Hamstring Curls 3x20 Band Pull-Aparts
A1
Split Squat Rock Back
3 x 3
A2
Standing Box Leg Lift
3 x 5
A3
Hip 90/90s's
2 x 10
Circuit
B
20 Minute AMRAP 100m DB Farmers Carry (or 1:00) 10 Box Step-ups (add 10 every round) 5 Inchworms
A1
Down Dog Toe Taps
A2
Shoulder CAR's
Circuit
B
4 Sets, rest 1:00 7 Paused Deadlifts (40-50% effort) 10 Second Hanging Bent Knee Hold
Circuit
C
6 Minutes of Quality 3 Banded Pull-ups :10 Second Side Plank (ea)
D
Turkish Get Up
1 x 10
