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Training Postpartum Ladies
Rebuilding, Recovery, and Effective Training
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One-Hour Workout: Revving Your Swim Engine
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