Postpartum

This program starts exactly where rehabilitation stops. It contains no rehabilitation exercise: 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.

Who is it for?

This program is for you if your pelvic floor rehabilitation is complete and a healthcare professional has given you the green light to train again: that is a prerequisite, not an option. Equipment stays minimal, bands and light dumbbells, and no prior sports experience is needed.

The method

Two phases of four weeks. Phase 1 · Reconnecting reinstalls the basic patterns on stable support, in moderate range, at RIR 3: these four weeks place the breath on every rep and wake up the glutes and the upper back. If an exercise already feels too easy from week 1, the answer is never to add load: the descent lengthens by one second instead, reaching for a little more range. Phase 2 · Rebuilding keeps the same exercise families with higher demand, less support, pauses held, full range and a little load, at RIR 2-3: posture becomes the criterion of success. Three sessions a week: lower body + push, hinge + pull, glutes + posture, the same structure across the full eight weeks, with warning signals staying identical from the first day to the last.

How long does the Postpartum program last?

Eight weeks split into two phases of four weeks, with three sessions a week.

What equipment does the Postpartum program need?

Bands and light dumbbells are enough: no gym equipment is needed for these eight weeks of gradual return.

Can I start this program without having done rehabilitation?

No: this program is exclusively for you if your pelvic floor rehabilitation is complete and a healthcare professional has given you the explicit green light to return to sport. It contains no rehabilitation exercise.

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.