Moms in Motion- Postpartum Return to Movement Weeks 0-6

Lift with Cassidy

Women's Training

Coach

Cassidy Turner

This program is designed specifically for the postpartum individual who wants to ease back into movement during the first 6 weeks after birth. This isn't a typical training programming as it focuses on breath and mobility in the initial postpartum period to help minimize aches, pain, tightness, and any other discomforts one may experience right after birth. The goal of this program is to gently add movement back in while considering the big event of birth that just took place. Over the 6 weeks, the movements will gently accumulate and progress in difficulty so that the postpartum individual can feel prepared to add more resistance over time once cleared from their physician. Although this program is 6 weeks in length, sessions can be repeated throughout the week or for a longer period of time if needed in order to feel ready for more resistance.

$15

Get Moms in Motion- Postpartum Return to Movement Weeks 0-6

Rest, Recover, and Release Tension

This program can be easily done in the comfort of your own home. Some movements can be done on the floor or even in your bed as you rest with your new babe. You can easily fit this program into a 10-15 minute pocket of time and get right back to baby cuddles after.

Features

Access to your coach!

Message your coach anytime you are uncertain about specific movements or if you need regressions, progressions, or swaps!

Programming 3 days per week

While 3 days are programmed, they are not required. Ease back into movement at your own pace and repeat sessions beyond the first 6 weeks if desired.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Programs are delivered through the TH app and allow you to easily track each session you complete.

Equipment

Required

Pilates Ball or Pillow // Yoga Block or Stack of Books // Glute Bands // Long Bands

Recommended

Dumbbells

Sample Week

Week 1 of 6-week program

Sunday

Gentle Return to Movement D1 W1

Supine Connection Breath

1 x 8

Open Book

1 x 10

Upper Body Floor Slide

1 x 8

Back Expansion into Pillow

1 x 8

Cat/Cow

1 x 16

Gentle Supine Marching

1 x 10

Monday

Optional Walk or Rest

Tuesday

Gentle Return to Movement D2 W1

Supine Connection Breath

1 x 8

Open Book

1 x 10

Side Lying Rib Expansion

1 x 10

Hip Flexor Stretch with Side Opener

1 x 10

Figure 4 Glute Stretch

1 x 12

Knee Drops

1 x 10

Wednesday

Optional Walk or Rest

Thursday

Gentle Return to Movement- W1 D3

Child's Pose Connection Breath

1 x 8

Heel Slides

1 x 12

Modified Dead Bug- Arms Only

1 x 10

90/90 Switches

1 x 10

Kneeling Serratus Anterior Stretch

1 x 8

Friday

Optional Walk or Rest

Saturday

Optional Walk or Rest

Coach

More from Lift with Cassidy

Cassidy Turner

Cassidy had a lifelong career in dance and gained her Bachelor's degree in Dances Studies. She later became certified as personal trainer through NASM, a certified pre and postnatal coach through GGS, a pregnancy and postpartum athleticism coach, and a pain free performance specialist. She is a proud mama and has found a passion for training women through their pregnancies and postpartum journeys.

Return to Movement on Your Own Terms

There's no rush to return to movement postpartum. If you find yourself achey and tense postpartum, this program can act as a guide to gently add in movement and increase mobility while you also prioritize recovery and rest.

Get Moms in Motion- Postpartum Return to Movement Weeks 0-6

FAQs

What if I don't feel ready to add movement right after birth?

No sweat! While these are programmed for weeks 0-6 postpartum, it is entirely up to you when you get back to movement. This program is designed to guide you throughout specific movement once you feel ready to do so and will provide progressions to prepare you for adding resistance later on.

What if I miss a session?

You can easily move around the sessions in the app to fit your schedule!

How long do the sessions take?

These should only take 10-15 minutes as they are mostly bodyweight exercises. The focus of this program is not about intensity or tonnage, but gentle movement to reconnect to your body again postpartum and add back key movement patterns.