BIRTHFIT Postpartum Training
BIRTHFIT
Women's Training, Functional TrainingThis general strength and conditioning program is for those that are postpartum and ready to get back to fitness! This fitness program is designed to build a strong and dynamic core, while still honoring the healing journey. This program is designed to establish a base level of fitness before specializing in a sport and/or movement practice such as CrossFit, Orange Theory, Running, etc. This program is for all levels.
It is strongly recommend that you previously completed the BIRTHFIT Basics: Postpartum.
This is a general strength and conditioning program that will focus on incorporating breath into more complex movements such as a loaded squat or deadlift or press, increasing endurance and stamina, as well as strength and balance. This program is 12 weeks with 4 training days a week and progressive loads to the system.
ONLY AFTER completing this program do we recommend running, CrossFit, Orange Theory, or sport specific training.
PLEASE NOTE: Upon purchase you will be able to pick your own start date! We do not accomodate refunds.
Check out our FAQ's HERE
PROGRAM WELCOME AND OVERVIEW
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Welcome to The BIRTHFIT Postpartum Program! Below is a video with a general overview what to expect in the next 12 weeks, in addition to what you can expect specifically in this first 4 week block of the program.
Prep
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Mind Body Connection
1 Min.Diaphragm breathing 10 Dead Bugs 1 Min. Diaphragm breathing 10 Dead Bugs 1 Min. Diaphragm breathing in Dead Bug position *Diaphragm breathing can be done from supine (back) or seated with good posture
Warm Up
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2 sets: 3 Hip ROM/side (fwd./back) 5 Box squats (Slower down than up tempo) 5 Plate Press + :20 OH Hold (Neutral spine and breathing under tension)
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Split Squat
3 x 6
Circuit
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4 rounds for quality of movement: 10 Double DB RDL 10 DB Push Press (should be light, 3/10 scale) 100' Farmer's Carry *For this workout, do with 2 dumbells or kettlebells vs. barbell. Aim to use same DB's for entire workout. **If you only have one dumbbell or kettlebell do: 4 Rounds: 10. RDL with both hands on object 5 Push Press/Side 100' Suitcase Carry
Mind Body Reflection
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Bring awareness into how your body is feeling. Finish with 3 sets: 10 Glute bridges (no band necessary) 10 Breaths in Child's Pose
Mind Body Connection
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3 Minutes Prone Diaphragm Breathing In to: 10 Side plank on knees/side 10 Segmental Cat/Cow 10 Bird Dog
Warm Up
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2 sets: 10 Elevated Shoulder Taps 3/3 Shoulder ROM (fwd./back) 20 Band Pull Aparts
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Bench Press (Rehab and/or Prenatal)
Circuit
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3 sets: 10 Ring Rows 15 Air Squats 20' Bear Crawl
Mind Body Reflection
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Take 20 deep intranasal breaths. Identify 1 thing your body is communicating to you today Finish with 3 sets: 10 Pallof Press/Side 10 Side plank options/side
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Sun Salutation A
Warm Up
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3 sets: 5 Sumo Inch Worms 10/side Suitcase Deadlift (light weight) 15 Goat Belly Swings (or light KBS)
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Sumo Stance Deadlift
Circuit
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3 rounds: 200m Brisk Walk (If things. feel good you can lightly jog out 100m and walk back) 12 Step Ups 10 Elevated Push Ups
Mind Body Reflection
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Connect with your breath and your body as you flow through: 10 Reps Cat/Cow 10 Breaths in Child's Pose 10 Reps Supine Box Breathing (3 sec. inhale, 3 seconds pause, 3 seconds exhale, 3 seconds pause)
Intranasal Walk
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Take 20-40 minutes to go out for a walk today. Walking has often been bastardized because it lacks "intensity" but certainly doesn't lack intent in our books. It has great benefits that we hope to share with you during our Active Recovery focus. For today, go without your baby if you can. However, you can push them in a stroller if you desire to. Set a clock when you begin walking and aim to breathe only in and out of your nose during this time if possible. Your breathing should be calm and comfortable. If you need to, you can begin to breathe in through your nose and out through your mouth, but if you find yourself using only your mouth to breathe, stop your timer and record the time. We will work to improve this each week. This is more challenging than most would assume so don't take it lightly. Today we want a baseline time but most importantly to bring awareness and connection to both your breath and your movement, so don't worry too much about the clock!
Lindsey Mathews
Lindsey is a Doctor of Chiropractic, Mercier Therapist, Birth Doula, Strength and Conditioning Coach, NLP Practitioner, and 200hr Yoga Teacher. She is the founder and CEO of BIRTHFIT.
Leah Barto
Leah is a mother of 2, Gym Owner, Strength and Conditioning Coach, and Birth Doula. Leah, her husband Aja, kids, and their two dogs still call Houston home. Leah is BIRTHFIT's Online Program Director.
