8 Week Postpartum Athlete Training Program – Brianna Battles

Salepage link: At HERE. Archive: http://archive.is/s957y

So many athletes are eager to return to the gym after having a baby, but feel overwhelmed with what to do, what not to do, how to progress, how to regress and knowing how to listen to their body during such a vulnerable time.

Having a baby is a big deal and a postpartum body is healing, adapting and transitioning with each precious week!

There’s also a strong desire to feel more like ourselves, in the environment we love, doing exercise and movement that resonates with our heart, body and mind!

There is no one size fits all methodology or program, especially for postpartum athletes…

Implementing a new strategy that takes into account healing of the core and pelvic floor is fundamental for returning to desired levels of athleticism.

With the right education on adjusted training strategy, movement patterns, symptoms to be mindful of (Diastasis Recti, incontinence, prolapse, etc), the freedom to modify and gradual progression, you can tackle this overwhelming and unfamiliar chapter in athleticism.

The 8 Week Postpartum Athlete Program was created with an intimate awareness of an athlete’s mindset, healing body, and eagerness to return to the gym.

This digital program was designed in a way that helps set the foundation (weeks 1 & 2), reintegrates (week 3 & 4), builds to consistency (weeks 5 &6) and leads to confidence (7 & 8).

Course Includes:

A detailed downloadable PDF guide with complete programming

Demonstration videos for all exercises, including tips for the best movement strategy

A teaching video that provides an essential overview of postpartum athleticism strategy

Course Features

This program is split into 4 training cycles of 2 weeks each. Each cycle builds upon the last one, which is why workouts are repeated within the 2-week mini cycle. Consistency and practice of strategy and movement patterns are critical for building a foundation.

Weeks 1 & 2: The Foundation

This phase is more of a mental workout than a physical one, however, you’re using simple movements to help learn the new strategies for rehabbing your postpartum body. Movement teaches, but your foundation is what sustains gradual progress.

Week 3 & 4: Reintegration

This phase builds upon the foundation of strategy and rehab and begins the reintegration int more traditional strength work and complementary accessory exercise. These movements may build familiarity, but should not be challenged with load or intensity, even if it feels good to be training in this capacity again.

Week 5 & 6: Consistency

Your strategy and routine have been established and now it’s time to focus on building into consistent application of your individual strategy, tendencies and movements. Focus on maintaining quality movement patterns and feeling more comfortable in your body for where it’s at right now.

Week 7 & 8 : Confidence

Your strength in strategy and movement has been built over the course of 6 weeks. You will begin to feel more confident in how to apply conscious effort of your core and pelvic health considerations to your choice of movement moving forward. You will find that with practice, it will become more automatic, which leads to confidence in knowing how to truly listen to your body.

PRE-REQUISITES:

• This program is not intended for beginner athletes (it is assumed participants have some knowledge and experience with exercise).
• It is HIGHLY recommended that an athlete gets an assessment by a Pelvic Floor Physical Therapist/Women’s Health Physiotherapist prior to starting this program or work in conjunction with one during participation.
• An athlete should be cleared by their Doctor before beginning this program (usually 6 weeks postpartum).
• This program should be completed as a stand-alone exercise program. It should NOT be done in conjunction with “extra” training.

Course Curriculum

Welcome

• Welcome from Brianna Battles (2:34)
• 8 Week Program – Downloadable PDF
• Postpartum Athleticism – Mindset, Approach & Strategy (22:36)
• Kneel to Stand Video (0:35)

Weeks 1 & 2: Foundation

• Weeks 1 & 2: Workout A (6:50)
• Weeks 1 & 2: Workout B (7:51)
• Weeks 1 & 2: Workout C (6:03)

Weeks 3 & 4: Reintegration

• Weeks 3 & 4: Workout A (6:22)
• Weeks 3 & 4: Workout B (5:58)
• Weeks 3 & 4: Workout C (5:56)

Weeks 5 & 6: Consistency

• Weeks 5 & 6: Workout A (6:29)
• Weeks 5 & 6: Workout B (8:21)
• Weeks 5 & 6: Workout C (8:26)

Weeks 7 & 8: Confidence

• Weeks 7 & 8: Workout A (7:17)
• Weeks 7 & 8: Workout B (6:29)
• Weeks 7 & 8: Workout C (8:01)