The 16-Week Postpartum Return to Fitness Program is in the Teambuildr App. The program includes:

• 4 strength-focused workouts per week
  • Day 1: Squat/Deadlift Focus
  • Day 2: Chest/Back Focus
  • Day 3: Glute Focus
  • Day 4: Shoulder/Back Focus
• Core Stabilization Warm Up that progresses each week

This is the program that Gina and Roxanne have personally used throughout their postpartum AND that we use with our in-person postnatal fitness clients at our gym in Aberdeen NC.

The Postpartum Fitness Program has a list of exercises that are linked to a demo video, see the screenshot of a workout day.



The workout includes a list of exercises that you can click on to view more information, such as a written breakdown, demo/breakdown video, and you can enter your weights to track your progress.

Here is are samples of a breakdown video from the programming:

Sample Programming

Each workout day with a core stabilization warm up that will advance each week.

In the workout, you would do all the same letters together in a circuit. For example:

• A: 3x 10 Squats
• A: 3x 10 Step U

You would do one round of 10 squats and then 10 step-ups per side, then repeat 3 total times. Then you would move onto circuit B, then C etc.

Here is a sample week of programming from week 1 and 5 of the postpartum return to fitness program--the first 6 weeks are the same in all of our 16-week programs and then adjust in the final 10 weeks to become sport-specific!

The exercises progress over the weeks to higher volume and more advanced movements. We will also incorporate more weights as the weeks progress!

Recommended Equipment:

This program is designed for someone who has access to a well equipment home gym or training facility with the following:

• Resistance Bands to attach to a squat rack, door frame, or sturdy structure. You need a point of attachment or place to attach bands, in order to do several of the exercises in our fitness program. Here are a few recommendations:
  
  • Crossover Symmetry (our recommended resistance band system) We recommend the pro package. These bands have attachment options for a door frame, wall, or squat rack. Use code MAMASTEFITDEAL for 20% off your shoulder system.
  • Therabands: cheapest option
  • Looped Resistance Bands
  • Door Anchor or Attachment Point
• Mini Bands to loop around legs for bandwork.
• Step or stool (wooden box or stairs to step up onto)
• Pilates Ball
• Yoga Block
• Weights: these can either be dumbbells, kettlebells, and/or a barbell w/ plates. You choose your weight option.
  • Barbell + Bumper Plates
  • Dumbbells
  • Kettlebells

Not required but recommended equipment:

• Bench
• Cable Machine or Band Attachment Area
• Squat/Power Rack if using a barbell
• Cardio Option: walking route, stationary bike/rower/ski erg