Postpartum

This program starts exactly where rehabilitation stops. It is for you if your pelvic floor rehabilitation is complete and if a healthcare professional has given you the green light to train again. You will find no rehabilitation exercise here: eight weeks of gradual return, built around anti-movement core work, the glutes, the upper back and the breath placed on every rep. No impact, no jumping, no crunches. Nobody here is asking you to get your old body back: we build from today.

What the program includes

• 8 weeks · 3 sessions / week · Return to training
• Equipment : bands · light dumbbells
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Reconnecting (weeks 1 to 4) : Reinstall the basic patterns on stable support, in moderate range and without ever chasing load. These four weeks serve to place the breath on every rep and to wake up the glutes and the upper back.
• Phase 2 · Rebuilding (weeks 5 to 8) : Same exercise families, higher demand: less support, pauses held, full range and a little load on the most stable movements. Posture becomes the criterion of success.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.