ABOUT | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4

ABOUT

This program is designed to help you find some sense of familiarity in your fitness routine while still working on healing your postpartum body. Our recommendation is to focus on your postpartum core and pelvic floor rehabilitation and supplement your training with this program if space, time, and your healing process allow. 

This program is only intended to be used after completing the SP Postpartum Recovery Program or in conjunction with the SP Postpartum Core Rehab Program. We also recommend that you meet the following guidelines before beginning this program:

• A load of no more than 30-35 pounds TOTAL for any of the following movements

• Any bleeding, spotting, cramping, or pain is an indication that the demand is too much and you should continue with rest and support from a pelvic health professional

• Prioritize breathing strategies, posture, movement mechanics, and range of motion OVER load, speed, or intensity

• Have fun!  This program is just an opportunity to get your hands on some dumbbells and enjoy the familiarity of your garage or home gym!

PROGRAMMING

WEEK 1

3-4 Rounds

• 12-16 Alternating Seated Single Arm Shoulder Press

• 8-12 Lateral Raises

• 200m Mindful Walk

Workout Notes and Modifications

These movements should be slow and controlled. Each round should take about 4 minutes. Roughly 2 minutes for the walk and 2 minutes for the lifts. If you are moving faster than that, slow down on the lowering portion of the weighted movements and pay closer attention to each step on your walk!

Go lighter on the Lateral Raises than you think! These will sneak up on you and you want to be sure that you’re focusing on your posture and breathing mechanics. 

If you can’t walk because of space, weather, etc. feel free to sub a low step up. 

Every 3 Minutes on the Minute for 18 Minutes

• 10-12 Single Arm Bent Rows Right Arm

• 10-12 Single Arm Bent Rows Left Arm

• 10-12 Dumbbell Floor Press

Workout Notes and Modifications

So, at 0:00, start on the single arm bent rows. Smoothly transition into the floor presses. Then, use the remaining time in the three minutes to rest. Try to stay active, standing or walking etc. but focus on deep breaths. Perform the lifts at a speed such that you complete all 3 movements between 2:00-2:30. 

At the 3:00 mark, repeat. This will be a total of 6 rounds.

WEEK 2

Every Other Minute On The Minute for 24 minutes (3 Total Rounds)

At 0:00 -  2 sets of 15-20 Banded Pull Aparts
At 2:00 - 10-12 Upright Rows
At 4:00 - 10-12 Front Raises
At 6:00 -  Full Core Breathing 

Workout Notes and Modifications:

For the Banded Pull Aparts - pause for a second or two at the end range of your pull. Focus on your stability breaths and squeezing your shoulder blades toward one another. Slowly release the tension on the band coming back in. If you don’t have a resistance band sub 15-20 Wall Angels. 

For the Rows and Raises go slow. Use a tempo of 2 seconds up, 1 second hold at the top and 2 seconds to lower. So 10-12 reps should take a full minute.

10-9-8-7-6-5-4-3-2-1

• Seated Tempo Shoulder Press 

• 100m Farmer Carry or Baby Wearing Walk

Workout Notes and Modifications:

On the Seated Shoulder Presses, use a tempo of 1 second to press overhead, 1 second hold at the top, 3 seconds to lower back to the shoulders, 1 second to reset at the bottom. Count out loud to make sure you are holding the tempo. 

The Farmer/Baby carry doesn’t need to be super slow but it should definitely be a walk. If using dumbbells/kettlebells, choose a load that will be challenging to go for 100m but that you won’t need to put it down.  Focus on your posture, aligning your diaphragm over your pelvis, and your breathing. If you can’t walk because of space, weather, etc. feel free to sub a low step up. 

Week 3

15 Min Flow for Quality

• 8-12 Tempo Bent Over Rows

• 10-12 Tricep Kick Back (per arm)

• 200m Farmer Carry

Workout Notes and Modifications:

Tempo for the Bent Over Rows is 1 second up, 1 second at the top (squeeze your lats!), 2 seconds to lower and 1 second hold at the bottom. So 12 reps should take a full minute.

Go lighter on the Tricep Kickbacks so you can really extend your arm back behind you at the top of each rep. 

The Farmer carry doesn’t need to be super slow but it should definitely be a walk. If using dumbbells/kettlebells, choose a load that will be challenging to go for 100m but that you won’t need to put it down.  Focus on your posture, aligning your diaphragm over your pelvis, and your breathing. If you can’t walk because of space, weather, etc. feel free to sub a low step up.

12 Min Flow for Quality

• 10-12 Alternating Bicep Curls (per arm)

• 10-12 Upright Rows

• 15-20 Wall Angels with Stability Breath Practice

Workout Notes and Modifications:

Not a set tempo here but as with the other lifts, slow and controlled is the way to go. Each rep should take a full 2 seconds. 

It’s a 12 minute flow, so choose loads that allow you to flow from one movement right into the other. 

In terms of intensity, think about maintaining a level of output that you could speak a sentence or two if you needed the whole time. 

Week 4

4 Rounds of 

• 8-12 DB Floor Press

• 8-12 Supinated Bent Over Row

• 30-60 second Dead Bug Hold 

Workout Notes and Modifications:

On the Floor Press, move slow and focus on squeezing through the center of your chest to send the DBs up. Keep your shoulder blades drawn down into the ground and elbows within 45° to the body as you lower.  Feel free to sub a Bench Press here if you’d like!

These bent rows will be done with palms facing out. Make sure you don’t shrug your shoulders in the row portion, keep a long neck with shoulders drawn away from ears. Pause for that extra bit of contraction through your middle back at the top and lower slow. 

18 Min Flow for Quality

• 200m Mindful Walk 

• 10-12 Shoulder Press

• 10-12 Bicep Curls

Workout Notes and Modifications

Really focus on what’s going on in your body during the walk. This will not only give you a general awareness but it will also help prime your body for the coming movements. 

Slow and controlled is the name of the game on the weighted movements. Connect to the working muscles and to your breath as you move. 10-12 reps should take a full minute for both the presses and the curls. 

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