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This program was designed and created for postpartum.  It is best when used right after being cleared by your OB or Midwife for exercise.  It is very important that you are given the okay to exercise prior to following any of the guidance provided in this program.  This program is not designed to heal or correct diastis recti or to 'lose the baby weight' - it is designed for you to strengthen and prepare your body to get back to regular exercise and strengthen your pelvic floor.  Weight loss will most likely occur due to increased activity and a focus on your nutrition... but let's not have that be the main focus + priority!

The #6weekppp is perfect for a 12 week Maternity Leave.  6 weeks of rest/recovery, then another 6 weeks of this program.. then back to work [for some of you!]  This is a great way to build back into a schedule and routine ++ have some time for you!

PROGRAM HIGHLIGHTS:

  • Improve pelvic floor strength

  • Decrease strain in upper body from holding our little ones

  • Increase overall strength

  • Decrease back pain

  • Improve nutrition habits for you and baby

  • Increase mood and mindfulness

  • Find the NEW you after baby

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LEGS + BACK

  • Hip Up + Squeeze

  • Hip Ups

  • Heel Slides

  • Bird Dogs

  • Cat Cow

 

  • Cross Body Balancing High Knee

  • Narrow Squats

  • Narrow Squat Walks

  • Squat to Calf Raise

  • Kickbacks [back + 45]

 

  • Bent Over Row

  • Single Leg Balancing Bicep Curl

  • Single Leg Deadlift + 2 Rows

  • Bent Over Fly

  • Single Arm Standing Lat Pull

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LEGS + CHEST

  • Hip Up Squeeze

  • Hip Ups

  • Heel Slides

  • Side Plank Lifts

  • Prone Leg Raises

 

  • Narrow Deadlifts

  • Step Up High Knee

  • Low Side Squats

 

  • Chest Press

  • Skul Crusher

  • Push Ups

  • Table Top Tricep Press Ups

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LEGS + SHOULDERS

  • Hip Up Squeeze

  • Hip Ups

  • Donkey Kicks

  • Rotating Hip Opener

  • Cat Cow Plank Pulls

 

  • Squat to Single Arm Press

  • Lateral to Frontal Raise

  • Single Leg Deadlift

  • Wide/Narrow Calf Raises

 

  • Kneeling Press

  • Torso Twist

  • Band Chest Expansion

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YOGA [click the link to follow along with a 3o min yoga flow designed specifically for the postpartum momma]

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LEGS + BACK

  • Hip Ups + Squeeze

  • Single Leg Hip Ups

  • Quadruped Lifts

  • Bird Dog Holds

 

  • Goblet Squats

  • Rack Lunges

  • Bent Over Double Row

  • L-Sit Alt Row

 

  • Step Up High Knee + Bicep Curl

  • Table Top Lat Pull

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LEGS + CHEST

  • Hip Ups + Squeeze

  • Hip Up Marches

  • 45 degree Kick Outs

  • Half Roll Backs

 

  • Single Arm Deadlifts

  • Squat to Lunge

  • Alt Chest Press

  • Alt Kickbacks

 

  • Slow Squat to Calf Raise

  • Walkout to Push Up

  • Table Top Press Ups

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LEGS + SHOULDERS

  • Hip Ups + Squeeze

  • Elevated Hip Ups

  • Heel Slides

  • Scaption in Table Top

 

  • Banded Step Out Squats

  • Banded Side Steps

  • Narrow Squat Pulse

  • Alt Shoulder Press

 

  • Deadlifts

  • Single Leg L-Sit Arnold Press

  • Table Top Lateral Raise

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YOGA [click the link to follow along with a 4o min yoga flow designed specifically for the postpartum momma]

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*Breastfeeding Friendly*

 

Getting all meals in etc....

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