This training plan is going to start increasing the intensity and duration of your workouts. If you need to take a week off or repeat a week, listen to your body. Remember this is your postnatal running journey, there is no rush!

Upper Body Emphasis 

• Warm Up

  • Abdominal Breathing 1-3 minutes

  • Upper Body Strength Flow (Shoulder Abduction, C’s up the Wall, Corner Push Ups, Hanging)

  • Jump rope 6x20 sec

• Main Set

  • Bird Dog 4-6 (arm/arm/leg/leg)

  • Running Side Plank 6-8 on each side

  • Dead Bug 5-7 (arm/arm/leg/leg)

  • Incline Push Ups 5-8

  • Squat 10-12 (optional weight)

  • Lift Overhead Press 4-5

  • Total 2-3 Sets

• Cool Down

  • Upper Body Mobility Flow (Pec Minor Release, Snow Angels and Foam Roll Mid Back)

Lower Body Emphasis 

• Warm Up

  • Abdominal Breathing 1-3 minutes

  • Lower Body Strength Flow (Hip Flow, Lunges and Deep Squat)

  • Jump rope 3x45 sec

• Main Set

  • Bridge 14-16

  • Dead Bug 5-7 (arm/arm/leg/leg)

  • Bird Dog 4-6 (arm/arm/leg/leg)

  • Running Side Plank 6-8 on each side

  • SLDL 5-7 on each side (with out weight)

  • Squat 8-12 (with weight)

  • Total 2-3 Sets

• Cool Down

  • Lower Body Mobility Flow (Foam roll lower body, adductor stretch and hamstring stretch)