POSTNATAL RECOVERY & FITNESS
A progressive guide through postpartum.
Rebuild your core from the inside out with this 3-phase progressive postpartum journey!
This 3-Phase Postpartum Recovery & Fitness Program will progressively walk you through the first few months of your postpartum journey. I designed this program to make sure you're taking all the right steps to help heal and strengthen the areas most affected by pregnancy before slowly building back strength and endurance in the rest of your body.
This program is broken down into three separate phases:
Phase 1: Phase One includes gentle, restorative movements that will allow you to reconnect with the muscles most affected by pregnancy and childbirth: your core and pelvic floor.
Phase 2: Phase Two should only be performed by women who have been cleared for exercise by their OBGYN or Doctor, and who have less than a two-finger-width Diastasis. This phase will slowly reintroduce your to exercise after childbirth, with a focus on core strengthening and stability training.
Phase 3: Phase Three bridges the gap between "postpartum fitness" and "regular fitness." The time and frequency within each workout will slowly increase helping you to gradually build endurance and strength.
DO YOU FEEL LIKE...
You don’t know how to reintroduce your body back to exercise post-baby safely and effectively?
Your energy levels are low, you feel weak and overwhelmed with the thought of exercising?
You’re unhappy with your postpartum belly and are ready to retrain your core from the inside out?
Strengthen your core and safely reintroduce your body to exercise with this progressive, 3-phase postpartum workout program.
This Program Includes:
Real-time core foundation exercises to aid in recovery during the early days postpartum (Phase 1)
3-4 progressive workouts per week for four weeks (Phase 2)
4-5 progressive workouts per week for four weeks (Phase 3)
Video demonstrations for every exercise movement
Education about your core & pelvic floor postpartum (diastasis recti, pelvic floor dysfunctions, etc.)
Suggested weekly schedule
HOW TO GET STARTED:
My Post Natal program is built into three distinct phases to ensure you safely and effectively build up your strength over time:
Phase 1: Core & Pelvic Floor Recovery
Phase 2: Cleared for Exercise
Phase 3: Rebuilding Strength and Endurance
WHAT YOU NEED:
A Stability (Swiss) Ball
A set of Resistance Bands
At least 2 sets of Dumbbells (the more variety, the better!)
BEFORE WE WORK TOGETHER
All prenatal clients MUST be cleared for exercise by a Doctor before beginning any exercise. All postnatal clients MUST be cleared for exercise by a doctor in order to start Phase 2 of the postnatal workout program.
You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you or your family have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experience chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity.
Do not start this fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
If you are in the United States and think you are having a medical or health emergency, call your healthcare professional, or 911, immediately. By purchasing this program, you assume all risks involved in physical activity including but not limited to resistance training, HIIT, EMOM, running, jumping, stretching, aerobic exercise, etc. You voluntarily accept full responsibility for all risks involved in training, including risks from participating in any way in the training or use of equipment recommended by DO Fitness Co./Dana Oleksuk.
You agree not to hold DO Fitness Co./Dana Oleksuk liable for (a) injuries associated with performing recommended workouts and exercises, and (b) for negative outcomes of any kind-physical, mental, emotional-that occur while following this workout program.