Heather Rowland
Strength & ConditioningWelcome to re.build - your 8 week postnatal strength program! This program is for women returning to strength training postpartum, and is gradual and progressive aiming to help you return to your normal training program/type. It is recommended to first complete the re.cover 4 week recovery program which can be started post birth once you feel physically and mentally ready with no medical contraindications!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Belly Breathing
3 x 0:30
A2
Bird Dog Arms Only
3 x 10
A3
All 4s Rocking
3 x 0:30
B1
Kneeling Squat
2 x 8
B2
Band Pull-Apart
2 x 8
C1
Glute Bridge
2 x 8
C2
Wall Shoulder Taps
2 x 12
C3
Calf Raise
2 x 8
A1
All 4s Breathing
3 x 0:30
A2
Glute Bridge
3 x 8
A3
Cat Cow
3 x 10
B1
Wall Push Up
2 x 10
B2
Hip Hinge
2 x 10
C1
Band Row
2 x 8
C2
Kneeling Squat
2 x 10
C3
Half Kneeling Side Plank
2 x 30
A1
Cat Cow
3 x 10
A2
Supine Breathing
3 x 30
A3
Bird Dog Arms Only
3 x 8
B1
Air Squat
2 x 10
B2
Wall Shoulder Taps
2 x 10
C1
Hip Hinge
2 x 10
C2
Band Face Pull
2 x 8
C3
All 4s Shoulder Taps
2 x 10
