POSTNATAL RECOVERY

A 6- Week Guided Recovery Series

Regain Core control after Pregnancy changes – Improve Strength to get back to Life and Sport

You do not have to figure this out alone.

The early days of Motherhood asks a lot of you.

This program is here to help you care not only for your baby, but also for yourself.   Giving you expert guidance, practical support and a community that understands.

Remember, rebuilding your strength is not selfish. It is part of your recovery, and you deserve to feel good.

What’s included

  • 6-week guided postnatal exercise program – One group session per week, designed to help you gradually rebuild strength and function after birth.
  • Before and after testing – A clear picture of where you are starting, and how far you have come by the end of the program.
  • Postnatal Exercise Guide – Helpful resources to support you between sessions.
  • Homework sheets – Simple exercises and guidance for the days you cannot make class, or when you want extra support at home.
  • Ongoing check-ins – Space to ask questions and get support as you move through the program.
  • Community – A warm, encouraging group of moms to learn, recover, and grow alongside.

Over the 6 weeks, topics include:

  • core activation basics
  • pelvic floor connection and function
  • understanding pelvic health
  • safe return to movement
  • return-to-running readiness – and strength training towards this
  • lifting and carrying your baby with less pain and more confidence
  • movement as support for mental wellbeing

What does the exercise session look like?

The movements and program build progressively over the 6 weeks.

We start with the foundations: core connection, pelvic floor function, breathing, and safe movement patterns. From there, we gradually build into bigger movements and strength-based exercises so that your body is better prepared to handle training load again.

The goal is to help you recover function after pregnancy and feel more confident returning to exercise, whether that means general training, running, or simply moving through daily life with more ease.

Each session includes mobility as well as strength.  And closer to the end of the series, you can expect to be able to add in some more explosive movements.

Baby is always welcome to join you.  But we won’t judge if you would prefer to leave them at home for some ‘me-time’.

 

6 week restore program by Melissa Mae McLaren