The BIRTHFIT Postpartum Program
Our 15-week program for the postpartum mom.
Take on the world post-delivery with daily inspiration, education, breath & movement. Get yourself moving from baby back to the gym. This program is meant to recalibrate and set a solid foundation of sustainable, efficient movement for the rest of your life.
This program consists of three sessions per week, for fifteen weeks (a total of 45 sessions).
Each session includes Warm Up, Strength, Conditioning, Accessory Work. Content is accompanied by BIRTHFIT videos, explaining and demonstrating points of performance along the way.
We recommend training every other day (Monday-Wednesday-Friday or Tuesday-Thursday-Saturday).
After you have read the session content, watched the videos, and performed the exercises, don't forget to post your experiences, thoughts, frustrations and encouragements in the comments below the training content to connect with our community other new mamas on the same journey.
Want to try it for yourself? Take a look at one of our sessions below:
Day Eighteen (First session of Week 6)
Posture and Breath
- 2 minutes of Supine Breathing
- 2 minutes of Supine Ball Walking
The Functional Progression
- Functional Progression 1 x 10 each side
- Functional Progression 2 x 10 each side
- Functional Progression 3 x 10 each side
This is the same bench press drill we have done. However, today you can add a little weight while wide grip bench pressing.
Do not go higher than 40% of your 1RM bench press. The idea is to maintain an active, engaged spinal and trunk position for all nine sets. Your last rep should look the same as your first rep.
Wide Grip Bench Press
- 9 x 3, perform a set every 60 seconds
Everyone loves a 21-15-9 rep scheme ;)
For the kettlebell swings, select a weight that you know, without a doubt, that you could do 21 swings in a row. This should be light to medium, not heavy. These are also Russian kettlebell swings (eye level), not American (overhead). The movement is driven by the hips. The entire trunk stays engaged and active. If a coach were to look at you from the side, it might look like you are shutting a door behind you with your booty. For extra credit, think about squeezing your booty at the top of each swing. This will really ensure the neuromuscular firing pattern.
For the burpees, the idea is to snap your feet next to your hands with as straight of legs as possible. The more bent the knees the more the anterior (hip flexors and quads) chain fires. Not terrible, but definitely not efficient. Think about a quick hip hinge and land with flat feet next to your hands.
Perform 21-15-9 of the following:
- Russian Kettlebell Swings
- Perform 3 x 30 of each movement