Mumma, trust us when we say....WE GET IT!
Waiting until your "6 week check" is hard.
Especially when movement is part of your life.
Not knowing your new body is hard.
Especially when you are used to being strong and athletic.
Wanting to train but not knowing what to do or where to start is hard.
Especially now you have a baby (and you're a new person)
This is exactly why we created this program....
So it's not hard for you like it was for us.
As athletic mummas - just like you,
We wanted to create an easy to follow, safe post partum program to help you physically and mentally return to exercise.
We know movement is important to you.
We know muscle and fitness is important to you.
We know you care about your body and want to support it the best way you can post birth.
Phase One
8 initial sessions - repatterning, creating body awareness and focussing on breath work and core and pelvic floor.
Phase Two
A structure 6 week training program with 3 full body strength days, 1 conditioning day. All focussing on progressing from the foundations of movements and increasing weight
Phase Three
Return to Impact. Weekly drills and exercises to work on increasing running capacity and returning to high impact like running, jumping and skipping.
Curriculum
- Intro to Phase 2 (4:44)
- WEEK 1 :Strength A (4:01)
- WEEK 1 :Strength B (3:40)
- WEEK 1 : Conditioning A (3:22)
- WEEK 1 :Strength C (3:56)
- Return to Running Session 1 (2:38)
- WEEK 2 :Strength A (4:01)
- WEEK 2 :Strength B (3:40)
- WEEK 2 : Conditioning A (4:26)
- WEEK 2 :Strength C (3:56)
- Return to Running Session 2 (2:38)
- WEEK 5 : Strength A (4:19)
- WEEK 5 :Strength B (3:48)
- WEEK 5 : Conditioning A (3:03)
- WEEK 5 :Strength C (3:47)
- Return to Running Session 5 (2:38)
- WEEK 6 : Strength A (4:19)
- WEEK 6 :Strength B (3:48)
- WEEK 6 : Conditioning B (3:14)
- WEEK 6 :Strength C (3:47)
- Return to Running Session 6 - Final session (2:38)
COURTNEY BROWN
With over 18 years in the health and fitness industry, 8 of those focussing on women - Courts is a female strength coach, nutritionist, hormone health coach and pre and post natal coach. She focusses on helping women build muscle by supporting their metabolism and hormones.
A mum of 2, hates shoes and loves a large cap with extra choc.
CAITLIN DALEY
A masters degree in womens health, womens pelvic health physio, movement coach and yoga teach. Caity brings her 8 years of physio and movement (plus years of training and competitive sport) to the program.
Mum of 2, has abs of steel and loves her morning coffee.
FAQs
How do I know when I can start training?
We highly recommend you getting your check from GP or even better - a womens health physio before starting our program. We also include a questionnaire for our physio Caity to work through with you to help you get back to movement.
How long will this program take
This program will take you anywhere between 8 - 14 weeks (or longer if you need) Its got a your own pace. We know that life gets in the way so we have made sessions simple and easy to follow to get it done when you find some YOU time.
What equipment do I need?
Caity and Courts both train in their home gyms - some dumbbells, kettle bells, barbell and weights, with some bands is what we have. If you are training at home - Dumbbells and bands is all you need to get started. You can always post in our FB group any questions and we can sub some exercises according to your equipment.
The program can also be completed at any commercial or functional fitness gym.