Postnatal Phase 1 - Rebuild & Restore

A 6 week program based on empirical research to prepare your body for higher intensity training. A combination of full body and pelvic floor workouts will target, build and repair muscles that have been deconditioned from pregnancy and childbirth.

Course curriculum

1. 👋 Welcome to Your Postnatal Program
1. Week 1 - Wake Up Your Body
1. Week 1 Introduction
2. Foot Slides
3. Hug the Baby
4. Side Lying Leg Lifts
1. Core Breathing
2. Heel Drops
3. Glute Bridge Pulses
1. Donkey Kicks
2. Cushion Squeeze
3. Four Point Knee Lifts
1. Foot Slides
2. Core Breathing
3. Bottom Leg Raises
1. Week 2 - Build Consistency
1. Week 2 Introduction
2. Foot Slides
3. Hug the Baby
4. Side Lying Leg Lifts
1. Core Breathing
2. Heel Drops
3. Glute Bridge Pulses
1. Core Breathing
2. Donkey Kicks
3. Cushion Squeeze
4. Four Point Knee Lifts
1. Core Breathing
2. Foot Slides
3. Bottom Leg Raises
4. Knee Drops
1. Core Breathing
2. Hug the Baby
3. Side Plank Pulses
4. Four Point Kneel
1. Heel Drops with Arm Movement
2. Knee Drops
3. Glute Bridge Pulses
4. Cushion Squeeze
1. What To Expect in Week 3
1. Four Point Kneel
2. Hug The Baby
3. Side Plank Pulses
4. Heel Extension
1. Glute Bridge Pulses
2. Knee Drops
3. Heel Drops
4. Four Point Knee Lifts
1. Walkouts on Knees
2. Tiger Curl
3. Hand Taps
4. Dead Ant
1. Hug The Baby
2. Donkey Kicks
3. Clams
4. Bottom Leg Raises
1. Full Body Workouts
2. Half Squat
3. Modified Push Ups
4. Hip Thrusts
5. Dumbbell Punches
1. Mini Lunges
2. Shoulder Press
3. Donkey Kicks
4. Walkouts on Knees
1. Week 4 - Keep Moving, Keep Growing
1. Four Point Kneel
2. Hug The Baby
3. Side Plank Pulses
4. Dead Ant
1. One Leg Bridge Pulses
2. Knee Drops
3. Heel Drop
4. Knee Lifts
1. Leg Circles
2. Dead Ant
3. Hand Taps
4. Cushion Squeeze
1. Hug The Baby
2. Bottom Leg Raises
3. Clams
4. Tiger Curl
1. Half Squats
2. Modified Pushups
3. Hip Thrusts
4. Dumbbell Punches
1. Mini Lunges
2. Walkouts On Knees
3. Shoulder Press
4. Bicep Curls
1. Week 5 - Strength and Consistency
1. Four Point Kneel
2. Hug The Baby
3. Side Plank Pulses
4. Dead Ant
1. Single Leg Bridge Pulses
2. Heel Drops
3. Knee Drops
4. Four Point Knee Lifts
1. Semi Circles
2. Walkouts on Knees
3. Hand Taps
4. Tiger Curl
1. Half Squat
2. Modified Push Ups
3. Hip Thrusts
4. Dumbbell Punches
1. Mini Lunges
2. Front Raises
3. Donkey Kicks
4. Walkouts on Knees
1. One Arm Row
2. Sit to Stand
3. Dips
4. Hawaiian Dolls
1. Week 6 - Step Up Your Strength
1. Hug The Baby
2. Four Point Kneel
3. Side Plank Pulses
4. Dead Ant
1. Single Leg Bridge Pulses
2. Knee Drops
3. Heel Drops
4. Four Point Knee Lifts
1. Clams
2. Side Lying Leg Lifts
3. Tiger Curls
4. Hand Taps
1. Half Squat
2. Modified Pushups
3. Hip Thrusts
4. Dumbbell Punches
1. Sit To Stand
2. Tricep Extension
3. Bicep Curl
4. Walk Ins
1. Mini Lunges
2. Straight Leg Dead Lift
3. Front Raise
4. In and Outs
1. Squats
2. Commandoes On Knees
3. Seated Shoulder Press
4. Dips
1. What's Next?

About this course

$29.00
145 lessons
2.5 hours of video content

Before You Start!

WELCOME TO WEEK 1

Week 1 Pelvic Floor and Core Activation 1

Week 1 Pelvic Floor and Core Activation 2

Week 1 Pelvic Floor and Core Activation 3

Week 1 Pelvic Floor and Core Activation 4

WELCOME TO WEEK 2

Week 2 Pelvic Floor and Core Activation 1

Week 2 Pelvic Floor and Core Activation 2

Week 2 Pelvic Floor and Core Activation 3

Week 2 Pelvic Floor and Core Activation 4

Week 2 Pelvic Floor and Core Activation 5

Week 2 Pelvic Floor and Core Activation 6

WELCOME TO WEEK 3

Week 3 Pelvic Floor and Core 1

Week 3 Pelvic Floor and Core 2

Week 3 Pelvic Floor and Core 3

Week 3 Pelvic Floor and Core 4

Week 3 Full Body Workout 1

Week 3 Full Body Workout 2

WELCOME TO WEEK 4

Week 4 Pelvic Floor and Core 1

Week 4 Pelvic Floor and Core 2

Week 4 Pelvic Floor and Core 3

Week 4 Pelvic Floor and Core 4

Week 4 Full Body Workout 1

Week 4 Full Body Workout 2

WELCOME TO WEEK 5

Week 5 Pelvic Floor and Core 1

Week 5 Pelvic Floor and Core 2

Week 5 Pelvic Floor and Core 3

Week 5 Full Body Workout 1

Week 5 Full Body Workout 2

Week 5 Full Body Workout 3

WELCOME TO WEEK 6

Week 6 Pelvic Floor and Core 1

Week 6 Pelvic Floor and Core 2

Week 6 Pelvic Floor and Core 3

Week 6 Full Body Workout 1

Week 6 Full Body Workout 2

Week 6 Full Body Workout 3

Week 6 Full Body Workout 4

YOU DID IT!

About this course