Week 4-5

These next few weeks will be more about learning new movements (or at least new to your post natal body) and less about the specific number of repetitions and sets. Form matters, it is better to do 2 really good reps than 10 reps performed with improper form.

For those following the Recommended program continue going for your daily walks, increasing the intensity and duration as it feels good. Walking is a great form of exercise and will continue to allow you to heal your body as you strengthen it to get back into running safely. 

For those following the Advanced program, if you pass the Are Your Ready To Run Again Checklist, you may start running! If you do not feel ready, that is totally fine, just repeat week 3-4 for the walking plan, but continue to progress core and movement exercises.

Core Flow

• Warm Up

  • Abdominal Breathing 1-3 minutes

• Main Set

  • Bird Dog 2-4 (arm/arm/leg/leg)

  • Running Side Plank 4-6 on each side

  • Dead Bug 3-5 (arm/arm/leg/leg)

  • Bear 3-5

  • Bridge 8-12

  • Squat 5-8

  • Total of 2-3 Sets

• Cool Down

  • Door Frame Stretches 2-3 minutes