Postpartum Recovery Fitness Program
Program Overview
Our focus will be on progressive recovery and strength building, ensuring that we work in alignment with your body’s healing process.
Phase 1 (Weeks 1-4) – Pelvic Floor & Core Rehab
Gentle reactivation of the deep core and pelvic floor
Breathing strategies and foundational movements
Postural awareness and mobility work
Phase 2 (Weeks 5-8) – Rebuilding Strength & Stability
Gradual introduction of strength exercises
Core and hip stabilization to support daily movements
Continued pelvic floor focus with increased demand
Phase 3 (Weeks 9-12) – Strength & Endurance
More dynamic movement patterns
Progressive resistance training to rebuild muscle strength
Focus on energy management and functional movement
Phase 4 (Weeks 13-16) – Full-Body Strength & Return to Higher Intensity
Advancing strength training while maintaining core integrity
Integration of compound movements for overall fitness
Preparing for long-term fitness goals
Each session will be personalized to your recovery, energy levels, and any changes you experience along the way.We will also discuss at-home movement recommendations to complement our weekly in-person sessions.
Program Overview
Our focus will be on progressive recovery and strength building, ensuring that we work in alignment with your body’s healing process.
Phase 1 (Weeks 1-4) – Pelvic Floor & Core Rehab
Gentle reactivation of the deep core and pelvic floor
Breathing strategies and foundational movements
Postural awareness and mobility work
Phase 2 (Weeks 5-8) – Rebuilding Strength & Stability
Gradual introduction of strength exercises
Core and hip stabilization to support daily movements
Continued pelvic floor focus with increased demand
Phase 3 (Weeks 9-12) – Strength & Endurance
More dynamic movement patterns
Progressive resistance training to rebuild muscle strength
Focus on energy management and functional movement
Phase 4 (Weeks 13-16) – Full-Body Strength & Return to Higher Intensity
Advancing strength training while maintaining core integrity
Integration of compound movements for overall fitness
Preparing for long-term fitness goals
Each session will be personalized to your recovery, energy levels, and any changes you experience along the way.We will also discuss at-home movement recommendations to complement our weekly in-person sessions.
Program Overview
Our focus will be on progressive recovery and strength building, ensuring that we work in alignment with your body’s healing process.
Phase 1 (Weeks 1-4) – Pelvic Floor & Core Rehab
Gentle reactivation of the deep core and pelvic floor
Breathing strategies and foundational movements
Postural awareness and mobility work
Phase 2 (Weeks 5-8) – Rebuilding Strength & Stability
Gradual introduction of strength exercises
Core and hip stabilization to support daily movements
Continued pelvic floor focus with increased demand
Phase 3 (Weeks 9-12) – Strength & Endurance
More dynamic movement patterns
Progressive resistance training to rebuild muscle strength
Focus on energy management and functional movement
Phase 4 (Weeks 13-16) – Full-Body Strength & Return to Higher Intensity
Advancing strength training while maintaining core integrity
Integration of compound movements for overall fitness
Preparing for long-term fitness goals
Each session will be personalized to your recovery, energy levels, and any changes you experience along the way.We will also discuss at-home movement recommendations to complement our weekly in-person sessions.