WHO IS SHERIDAN SKYE?
If we haven’t already met, I’m Sheridan! Head of Nutrition at Coach Mark Caroll. If you’re
here, you know all about Mark and his world-class training & nutrition methods. And
together, we’re taking that knowledge into the pregnancy and postnatal fitness space.
So thanks for choosing us to help guide you on your journey!
I’m proudly a mum of two under two (send help). I’m also a coach, nutritionist and
registered nurse with a key passion in pre and postnatal training and nutritIon.
Why we teamed up to create this program.
Mark came to me with an idea — creating a pre and postnatal series. His main objective?
To provide women who know and love his methods with a safe, yet highly effective
pre and postnatal program.
Mark noticed that women doing his programs were feeling lost and overwhelmed
through and after pregnancy. We wanted to bring back their confidence.
Something had to change. And we’re that change for you.
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We wanted to create a resource that was:
Affordable
Easily accessible and
Evidence-based.
There’s a lot out there regarding what you can’t do in your
postnatal period, but we are more interested in showing you
what you CAN DO! And believe me, there’s a lot!
I hope this guidebook gives you all of the above and so much
more. Researching, learning and implementing these exercises
really helped with my pregnancies. And I believe it can for you
too!
How does this program differ from
Mark’s other programs?
This is not a ‘bounce back’ program. In fact, remove that word
out of your vocab.
If you’re here, you’ve most likely come from doing one of the
Coach Mark Carroll series (BBB, YGC or the Challenges). First
off, how amazing are they? Now, this program will feel very
different to the CMC programs you have done in the past. The
workouts are modified, often at times feeling slow-paced or
‘too easy’ at times. There will also be concepts in this guidebook
that conflict with information in Mark’s other guidebooks — trust
us, it’s for good reason:
To get you to an optimal place in your recovery, that way you’ll
be able to tolerate more, increase the intensity and density of
your workouts safely!
We want to get you back into The BBB Series and YGC, and it will
all come in time.
Trust the process.
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BODY IMAGE
I vividly remember the first glance I got of
my first post-birth body. It was a shock. I
stood there with my empty (jiggly) belly,
an adult-sized diaper, stretch marks,
loose skin, dark circles under my eyes and
thought “wow, who is this person?”.
I felt desperate to ‘bounce back’ into
shape, unaware of how much healing was
needed. Time felt like a luxury that was
so far out of reach. I genuinely wondered
how these Instagram Mums were able to
get to the gym or post one a cute ‘Mum
and Bub’ workout.
And the sleep deprivation…MY GOSH THE
SLEEP DEPRIVATION! Even if I had the time,
where was I going to find the energy?
You’ve probably thought (and felt) the
same way. And if you’re in the newborn
stage you probably haven’t eaten a
vegetable in weeks (or months).
I’ve probably painted the worst picture
of motherhood ever! Now, I don’t share
this to scare you, because it’s actually
amazing. Being a mum is truly the most
rewarding part of my life, yet I want to
highlight that it does feel different. At least
different to what you’re used to. And it’s
hard not to compare yourself, wondering
how ‘all those other mums do it.’ I’m here
to say that you aren’t alone.
Things look different and it’s easy to want
to ‘fix’ what you see in the mirror. The gym
will always be there, the option to diet will
always be there but there’s so much to say
about learning to be a mum.
As a mum of two beautiful girls, let me tell
you that it won’t always be this way. You’ll
Somewhere in the beautiful mess of the eventually get a few linked hours of sleep.
fourth trimester, you might feel a strong The stretch marks will fade. You’ll one day
pull to get back in shape — maybe even wake up and feel like you have the space to
before you are ready. I want to say that I cook a nutritious meal and even squeeze
get it, mama! I do — I have been there (as in a 10- minute workout. Your baby will start
I’m writing this I am 9 weeks postpartum to show more of a consistent routine and
myself). Your body probably feels foreign you’ll be able to fill your metaphorical cup
to you right now. I know mine does.
more and more. Trust. The. Process.
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So while this guidebook says you should do X
amount of workouts, there’s no rush to be anywhere
other than where you are. I’m here to give us both
permission to just focus on what really matters in this
period — rest, recovery, rehabilitation, sleep, good
nutrition and our mental health. Everything else will
come with time.
In the meantime, these tips have been
helpful in my own life and maybe they
will be in yours too:
Consume media (socials included) that
represent bodies similar to your own.
Practice gratitude and aim for neutrality.
Compliment yourself on something that has
nothing to do with your body.
Notice and name. There’ll be days where you
feel more down on your body than others. Catch
those thoughts when you have them and name
them. It’s a neutral acknowledgement of what’s
showing up for you. Once you’re aware of your
thoughts you can reframe them.
Here are some
examples:
“I notice that I’m having a thought that my
stretch marks are ugly. That’s interesting”.
“These stretch marks allowed me to carry and
deliver a healthy baby. I am more than my
appearance”.
Mute or unfollow media that makes you feel
worse. This relates to social media. I don’t care
who it is. Even if it’s your best friend of 20 years.
Mute them. It doesn’t have to be forever but just
until you feel more like yourself again.
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YOUR 6-WEEK CHECK-UP
Women have A LOT of checkups in
pregnancy. Blood tests, ultrasounds and
weeing in cups become the norm. Everyone
seems to really care about how you’re
doing and how your baby is doing. Then…
you give birth. If you’ve had a caesarean
you were probably told to rest and not lift
anything heavier than your baby. If you
had a vaginal birth, my guess is that you
weren’t really told much about how to
recover or how your body works after birth.
And then you go to your 6-week check-up.
Cleared.
Cleared?
‘Cleared’ for sex, ‘cleared’ for exercise,
‘cleared’ to just resume life as normal,
like your body didn’t just through a huge
ordeal just six weeks ago.
But perhaps you’re thinking, it’s fine
because you’ve been DYING to get back
into the gym. After all, you’ve experienced
months of physical changes, having body
aches and less mobility. Even moving
felt downright uncomfortable as you
approached your due date. Now you feel
like there’s some freedom in your body,
and that you’re ready to go back to what
you were doing pre-pregnancy.
But it’s not fine and you’re not ready.
Yes, your mind might feel ready but your
body is not.
The truth is you NEED a dedicated
period of rehabilitation!
Trust. That. Process!
Ideally, I wouldn’t refer to the process of
birthing the same way I would a typical
injury. But it deserves the same respect.
Muscles, ligaments and other connective
tissue are damaged, and the healing
process takes time. Sure, you’ve been
cleared for exercise, but that doesn’t mean
you’re ready to go back to what you were
doing beforehand.
You wouldn’t (knowingly) build
your dream house on a cracked
foundation. Don’t try building
full-body strength before
investing in your pelvic floor and
core. You’ll just end up needing to
tear down that home to re-pour
the foundation.
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We don’t rush the fourth trimester (aka.
postnatal). It’s reserved for healing,
bonding with the bub, and leaning into
the rehabilitative process. There is no
deadline or strict timeline. We’ll slowly
progress movement patterns in a way
that will:
Teach and implement a restorative lifting strategy
Master movements that will assist in healing
Regain strength during a vulnerable period in
training.
Emphasizing the quality of movement, over quantity
of movement and load.
THESE ARE CRITICAL CONSIDERATIONS FOR RESUMING
TRAINING DURING THE POSTPARTUM CHAPTER, REGARDLESS
OF LEVEL OF FITNESS, EXPERIENCE, DELIVERY TYPE, ETC.
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THE ‘MUMMY TUMMY’
If there is one term I hate more than ‘the bounce back’ it’s the ‘Mummy Tummy.’ But I
do want to touch on the topic as it’s the most common aesthetic complaint I receive.
‘Mummy tummy’ is that extra shelf of abdominal tissue that looks like a ‘pooch’. Women
often complain it makes them look pregnant despite giving birth many months or years
ago.
What is it?
‘Mummy Tummy’ can be a
combination of a few things
including excess abdominal
fat (this can be improved with
a calorie deficit), unresolved
diastasis, and poor healing
of a caesarean scar.
The above picture represents
variations of diastasis recti
Note
The above picture represents
the appearance of a
caesarean section overhang
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What can you do about it?
We’ll talk more about diastasis recti later on in
this guidebook, but the first thing you can do is
ensure you are training appropriately in your
postpartum period. That means:
Not rushing
Taking rehabilitation seriously
This will prevent worsening an existing diastasis.
This rule applies to women who’ve had a
C-Section too. A C-Section is a significant wound
that needs time to heal. We’ll discuss these in
more detail later on, but we’ll say it again — do
not rush the healing!
If you’ve had a C-Section, I recommend waiting
for 8-weeks postpartum to start this guidebook.
This allows lots of time for the wound to heal. I’d
recommend checking with a doctor or women’s
health physio before starting.
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POSTPARTUM NUTRITION
You’re probably well versed in macros/calories if you’ve done any of Mark’s previous
guides or challenges, meaning you might expect a lot of talk about energy balance and
deficits in this guidebook. Many of you will start this guidebook when you are very early
into your postpartum period. Some of you as soon as six weeks postpartum and you’re
probably wondering:
Is dieting safe during
this program?
There will be two types of women who will In my opinion, dieting is not ideal in
the early weeks postpartum. I’d highly
be doing this program:
encourage you not to choose this goal
Women who have given birth very
for yourself — just yet. It’s why we don’t
recently (< 5 months)
deep dive into energy balance and
deficits (this comes in the Postpartum
Women who are >5 months
Level Two Program). I’ve touched on the
postpartum and want to return
body changes that you’ll experience, I
to exercise yet require a period of
know that the temptation to diet is REAL!
rehabilitation before increasing their
I’m 9 weeks postpartum as I’m writing this
intensity.
and every day I fight with my inner mean
girl who wants to diet and lose fat so
I want to talk to the new mamas first.
desperately!
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Some days she almost wins
but then I remind her of a few
things:
My body still has a lot of healing to do.
Tissue healing can be expected to take
12-16 weeks, and more if you’ve had
a C-Section. We know that in order to
lose fat, we need to eat fewer calories
than our body needs on a daily
basis. Healing requires energy and
micronutrients, which are two things
that a deficit takes away.
I am sleep deprived. Sleep deprivation
increases the hunger hormone Ghrelin
and decreases the satiety hormone
Leptin (which means I’m ‘hangry’ a lot
of the time). Couple this with the fact
that I’m sleeping around 3-5 hours per
night (not in one stretch, of course)
and it means that I have MORE awake
time and MORE time to eat.
Now I’m not here to tell you what you
should or shouldn’t do with your body. But
I’m here to say I get it. I know it’s hard. If you
can focus your attention away from what
your body looks like right now, knowing
that there’ll be a time when your body is
healed AND you’re well-rested (those days
are coming I promise, I know it doesn’t feel
like it right now in the trenches but they
are coming) that a fat loss phase might
be more appropriate.
My recommendation for women who
are newly postpartum is to aim for
maintenance and focus on slowly
rebuilding the muscle they may have lost
during pregnancy.
I’m breastfeeding. It requires a
bucketload of extra calories in the first
five months postpartum. So while I
CAN diet if I want to, I’m not in the most
optimal environment for a successful
fat loss phase. Any energy I choose
to restrict will be taking energy away
from my healing and recovery.
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When is an ideal time
to start a fat loss phase
postnatally?
Before I answer this question, I want to say that
you are under no obligation to dedicate time to
a fat loss phase. There’s a range of other goals
you can choose — strength and building muscle
are two great postnatal goals. But if you WANT to
dedicate time to a fat loss phase, here are my
recommendations.
Wait until you are getting >6 hours of quality
sleep per day. (ideally, I’d say >7 hours but
babies differ a lot in their sleeping habits).
Wait until you have reached established
lactation (more on this later)
If you’re less than 16 weeks postpartum, hold
off on a fat loss phase and give your body
more time to recover.
If you’ve had extensive tearing or a C-Section,
consider waiting until you have fully recovered.
If you tick all of the above boxes and you feel ready to enter into a deficit you will first
need to work out your Total Daily Energy Expenditure (TDEE). Your TDEE is a sum of:
Your Basal Metabolic Rate:
The calories your body requires for you to simply
exist (exercise or walking is not accounted for here).
Your Non-Exercise Activity
Thermogenesis:
The number of calories your body uses for
subconscious movements such as blinking, fidgeting
etc.
Your Exercise Activity Levels:
The number of calories your body burns during
exercise.
Your Thermic Effect of
Feeding:
The number of calories your body burns to
metabolise and digest food (protein has the highest
Thermic Effect of Feeding).
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You can determine your TDEE at
www.tdeecalculator.net
and
you’ll
set your activity level to ‘sedentary’ if you are
following this program.
Note
This is not appropriate for
breastfeeding women. Please
refer to the breastfeeding
modules.
We know that in order to lose fat, you need to create a calorie deficit. That means that
you consume less calories than your body burns. From here, you will need to subtract
calories from your TDEE to create a deficit. Though Mark’s other program offers options
of tier one to three cut, we’ll only be doing a tier-one cut for this program. I would
encourage you to opt for a conservative cut in this season of your life. Why? Even if
you tick all of the above boxes, you’re still healing and you probably aren’t sleeping
consistently. We want to get you building as much muscle as possible that would have
been lost during your pregnancy. A smaller deficit decreases the chance of micronutrient
deficiencies and loss from lean body mass. Practically this looks like losing no more
than 0.5kg of fat per week.
For example, if your TDEE is 2200 calories, you will subtract 500 from 2200 to get a 1700
calorie per day target. But if you’re breastfeeding, there are a few things you need to be
mindful of.
Unlike Mark’s other programs you will not need to adjust your calories to account for
metabolic adaptation. If you are following the guidelines in this guidebook you will only
be in a deficit for approximately 4 weeks. From here, I’d recommend jumping into the
Postnatal Phase Two program where we will discuss deficits and builds in far more detail.
To achieve this, you will subtract 500 calories
per day from your TDEE.
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Macronutrients include:
We covered macronutrients extensively in the prenatal program. Mark also provides
a lot of information on macronutrients in his other programs. But to summarise, there
are three macronutrients. Protein, carbohydrates and fat. Each plays several important
roles:
PROTEIN
Important for satiety, muscle protein
synthesis (aka ‘toning’) and recovery.
You will aim to consume 2g per kg of
body weight.
Example
If you weigh 70kg, you will consume 140g of
protein per day. (70 x 2 = 140g).
FAT
Important for memory, hormonal
health and cardiovascular health
(at least healthy fats are, try and
minimise saturated fat where possible).
I encourage you not to go below 1g
of fat per kg of bodyweight on this
plan. You can go as low as 0.8g per
kg of body weight but given the huge
hormonal change your body has and
is undergoing, I like to recommend the
upper end.
Example
If you weigh 70kg, you will aim for 70g of fat
per day (70 x 1 = 70).
It’s important to highlight here that not all
fat sources are created equal. At least in
the way of health benefits (calories and
calories). Aim to minimise saturated fats
and consume mostly polyunsaturated fats
such as nuts, seeds and oily fish.
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CARBOHYDRATES
Important for performance, fibre and
they are also ‘protein sparing’, so they
are positive when it comes to muscle
retention or gaining muscle. They make
up the remainder of your calories.
Subtract the calories you’ve set aside
from protein and fat to determine the
calories you have remaining.
In summary, the
macronutrient breakdown
in this example would be:
140g of Protein
70g of Fat
252g of Carbohydrate
Here’s a short
recap.
Example
Protein has 4 calories per gram. If your
daily goal was to consume 140g of protein,
you would be aiming for 560 calories from
protein (140 x 4 = 560). Each gram of fat
contains 9 calories.
If you’re aiming for 70g of fat, you would be
consuming 630 calories from fat (70 x 9 =
630).
If your goal was to maintain and your
maintenance calories were 2200, you would
have 1010 calories remaining (560 - 630 =
1010). Then you’ll need to determine how
many carbohydrates you need to fill 1010
calories.
Like protein, carbohydrates contain 4
calories per gram. In this example, you
would consume 252g of carbohydrates
(1010 divided by 4 = 252).
Step 1
Calculate your TDEE at www.tdeecalculator.net
Step 2
Subtract 500 calories from your TDEE if your goal is to
lose fat (not appropriate for breastfeeding).
Step 3
Set your protein to 2.0g per kg of body weight.
Step 4
Set your fat target to 1.0g per kg of body weight.
Step 5
Fill in the rest of your calories with carbohydrates.
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Do my nutritional
needs change in the
postpartum period?
During pregnancy, the nutritional needs
of your baby are prioritised over you.
This means that women often become
deficient in important vitamins and
minerals during their postnatal period.
Stress, sleep deprivation and lack of time
only compound these deficiencies. It’s
damn hard trying to fit in a well-balanced
meal in the fourth trimester (when was
the last time you ate a meal with two
hands or even sat at the dinner table,
am I right?). If you’re breastfeeding, your
energy requirements will change (more
on that later). Not to mention that your
body is still healing and healing requires
energy and it requires micronutrients.
Now we’re all grown-ups here, we know
that eating our veggies, fruit, some good
fats and protein is an optimal diet. But
consuming a diet that includes a wide
variety of micronutrients isn’t always
easy postnatally. In an ideal world, your
diet will mainly consist of minimally
processed foods that are high in protein,
fibre, iodine, vitamin D, iron, calcium
and healthy fats. But this is the goal
we want to work toward so let’s adopt
a mindset of progress over perfection.
Maybe today you didn’t eat a single
serving of vegetables, maybe tomorrow
you’ll have one and the small efforts you
make each day will compound more
and more over time.
Download Breastfeeding
Spreadsheet
BREASTFEEDING
ENERGY REQUIREMENTS
BREASTFEEDING
MACRO &
MICRONUTRIENTS
DETERMINING YOUR
BREASTFEEDING
CALORIES & MACROS
Here are some simple hacks to help you:
Consider a quality meal prep service
(hopefully you’re reading this guide
before your baby arrives so you
can ask your loved ones for a gift
voucher!).
Order your groceries online.
Ask friends and family to hold off on
bringing the baby presents and ask
them to prepare frozen meals instead.
If you’re reading this before the
birth of your baby, meal prep some
convenient, easy-to-eat foods and
pop them in your freezer.
Bonus points for meals you can eat
with one hand.
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My favourite convenient, easy-to-eat foods are:
Overnight oats
Nuts
Lean deli meats (turkey and
Yoghurt pouches
chicken) with a supermarket
Hard-boiled eggs
pre-chopped salad in a wrap.
Avocado toast
Whey protein
Fruit
Chopped veggies
Smoothies
Turkey mince pasta
Chicken fried rice
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MICRONUTRIENTS AND BREASTMILK
Your diet will directly affect the concentration of minerals such as Vitamin A, Vitamin
B12, Vitamin B6, Vitamin C, Thiamin, Iodine, Niacin and Riboflavin as well as the fatty acid
profile of healthy fats such as DHA and EPA.
Whether you’re breastfeeding or not, the best way to achieve a diet full of these vitamins
and healthy fats is variety! More specifically a variety of vegetables, lots of fruit, quality
sources of meat, yoghurt, salmon, chia seeds, nuts, and olive oil.
NON-TRACKING NUTRITIONAL STRATEGIES
Whether you are counting calories or following a habit-based nutritional regime it can
be helpful to have some structure and non-negotiables around meals.
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PORTIONS AND SERVING SIZES
Monitoring portion size is an important skill
to master. It is unrealistic and impractical
to suggest that everyone carries a food
scale with them everywhere they go.
Adequate portion control is an important
part of managing total caloric intake
without the need for calorie counting
to ensure healthy weight gain during
pregnancy.
A standard serving of:
Protein is the size and thickness of your
palm.
Vegetables should cover half of your
plate or the size of your fist.
Healthy fat is the size of your thumb.
Cooked starchy carbohydrates is the
size of a cupped handful.
How to
build a
plate
Your hand is
proportionate to
your body, its size
never changes, and
it’s always with you,
making it perfect
tool for measuring
food and nutrition
- minimal counting
required.
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MEAL NON-NEGOTIABLES
1
Include a serving of protein at every meal.
This might be difficult when you are
experiencing food aversions and you will
need to do the best you can. Refer to the
module on morning sickness and nausea
for further guidance on managing
food aversions.
Sometime during the second trimester
you will likely experience a decrease
in food aversions and nausea. Take
advantage of your change in appetite
and prioritise having a serving of protein
at every meal.
2
Benefits of protein:
They form the building blocks for all
living cells and are an essential part of
the human diet.
They increase satiation (feeling of
fullness) after a meal.
They increase retention of lean body
mass and muscle.
They support blood sugar levels.
Include a serving of vegetables or fruit with every meal.
Vegetables and fruit contain important
micronutrients, minerals and
antioxidants that are needed for overall
health. They are also a major source of
fibre which increases satiety and can
assist in regular bowel movements.
Constipation can be detrimental to pelvic
floor health which is why is it important to
manage throughout pregnancy.
Vegetables and fruit are often a common
food aversion. Again, do your best to get
in some vegetable and fruits when you are
experiencing food aversions or nausea and
know that there are better days coming.
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Fibre Rich Food
Broccoli, cabbage, strawberries, blueberries, legumes, black beans,
oatmeals, All Bran, psyllium husk
3
Include a serving of essential fats with every meal
Essential fats cannot be made by the
human body and must be consumed
through our diets. Essential fats are
important for:
The development of a baby’s brain
and eye site
Managing blood sugar levels
Satiation
EXAMPLE
Fatty fish such as salmon (major
source of EPA and DHA)
Nuts
Seeds
Optimal functioning of sex-hormones
Avocado
Absorption of fat-soluble vitamins
such as vitamins A, D, E and K
Olive Oil
4
Include a serving of starchy carbs at every meal
Carbohydrates have a bad rep!
But did you know the brain’s
referred source of energy is a simple
carbohydrate known as glucose? You
may have even experienced a ‘foggy’
feeling yourself when you have tried a
low-carb diet: blame the lack of glucose!
Furthermore, there are some cells in
our bodies, such as red blood cells, that
cannot function without receiving an
ongoing supply of glucose, so it is fair to
say carbohydrates are incredibly
beneficial to our health.
Other Benefits of
Carbohydrates
Including a wider variety of plants
and legumes have been shown to
improve hut health by promoting
a wider range of healthy bacteria
within the gut.
Carbohydrates may increase
energy expenditure by increasing
energy levels and performance
Carbohydrates may have a positive
effect on LBM
And a personal bias... they are
delicious!
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HOW MANY MEALS SHOULD I HAVE
PER DAY?
This will vary from person to person and if there are factors
such as nausea and food aversions to consider. You may not
be able to follow these guidelines if you are struggling through
nausea and vomiting. This is particularly common in the first
trimester where you might need to have small regular meals
and stick to foods that do not have a strong smell.
HABIT #1
EAT SLOWLY
The speed that we chew our food can impact hunger signals and
digestion. Focusing your attention on your meal will help you to enjoy
your food while allowing you to tune in and pay attention to your body’s
hunger signals and needs. By eating slowly, you will be able to notice
when you are beginning to feel full and know when it is time to stop
eating.
While this might seem like a simple task, implementing it can be a
challenge! If you have taken the time to notice how fast most people
chew, you would surely understand why.
Here are some tips:
Purposefully take a moment before your meal to become in tune
with your senses. How does the food smell? How does it take up
room on your plate and what colours and textures can you see?
Aim for 15 chews per bite.
Take smaller bites of food.
Place your fork down between each bite.
Take sips of water.
Purposefully check in with yourself. Are you feeling hungry or
beginning to feel full?
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HABIT #2
EAT WITHOUT DISTRACTION
That means:
Be present with your meal and ensure you are sitting at the dinner table
when consuming your meal.
HABIT #3
USE APPROPRIATELY SIZED DISHES TO SERVE YOUR FOOD
HABIT #4
STAY HYDRATED
General recommendations suggest that pregnant women should
consume three litres of fluid per day. However, this varies among
individuals. A basic guideline to follow is:
If your urine is
yellow, you need to
drink more.
If it is clear, you are
well hydrated.
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YOUR
PELVIC
FLOOR
Your pelvic floor is to this program what your glutes are to Your Glute Coach. Everything
in this program revolves around your pelvic floor.
Why do we care so much
about your pelvic floor?
A common
misconception
A pelvic floor is like a trampoline. Well, I
like to think of it that way. The integrity of
a trampoline is at its best when no one is
standing on it. You add one person to the
trampoline and that starts to break down
a little. You add another and another and
the trampolines fibres are under a lot of
pressure. And over time it starts to weaken.
Your pelvic floor is the same. Before your
pregnancy, it was rigid and strong. After
having a human grow larger and larger
on it over the course of nine months, its
integrity broke down little by little and now
it’s weak. It needs time to recover and
rebuild.
It’s believed women who’ve had c-sections
don’t need to worry about their pelvic floor.
But that’s wrong! Yes, it’s true that vaginal
deliveries place quite a bit of strain on the
pelvic floor but even if you don’t give birth
vaginally your pelvic floor has still had to
support a growing baby for nine months.
YOUR PELVIC
FLOOR
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“Do your Kegels!”
The pelvic floor is a muscle we can retrain in strength, coordination and endurance.
No doubt you’ve heard of Kegels but if you haven’t, you’ll get to know them very well
because you’ll be doing them daily. Now Kegels are important — there’s no doubt about
that. But we also need to train our pelvic floor muscles in a functional way. I mean, it’s
all well and good being able to do the perfect Kegel (this involves activation and the
RELAXATION of your pelvic floor during rest). For training and bodily functions such as
sneezing and coughing, we need to know how to ACTIVATE it. So we’ll start with the
pelvic floor exercises, and eventually, you’ll work your way up.
For those in an early postnatal period
Your pelvic floor is probably feeling very weak, especially if you had a
vaginal delivery. So don’t expect to be able to hold a pelvic floor contraction
for any significant length of time at this stage, your endurance needs a bit
of work before we get there.
For those with a Grade 3 or 4 tears
It’s imperative that you’re assessed by a women’s health physio in the early
postnatal period (ie. in hospital) and given an individual home exercise
program. If you’ve had minimal tearing (no tear or a grade 1/2), you may
start pelvic floor exercises as early as day 1 postnatal.
For week 0 (week of birth)
Concentrat e on ‘quick flicks’ to get the muscles and nerves firing. This can
be performed 10 x 3 sets 2-3 times a day (I advise when you are feeding
your baby).
25
Foundational
program
Week 1
progress these to 1sec holds, 10 x 3 sets
Week 2
2sec holds, 2sec relax, 10 x 3 sets
Week 3 3sec holds, 3 sec relax, 10x 3 sets
Week 4 4 sec holds, 4 sec relax, 10x 3 sets
Week 5 5sec holds, 5 sec relax, 10x 3 sets
Week 6 6sec holds, 6 sec relax, 10x 3 sets
Progress to 10secs by 10
weeks, or if you have been
assessed by a women’s
health physio for your
6-week postnatal checkup.
Once you’re able to reach
10-sec holds, we’ll progress
you to the elevator exercise
and quick max contractions.
The ‘elevator’ will increase
your pelvic floor strength.
Quick max contractions will
increase your pelvic floor
speed and coordination
(which you’ll need when you
sneeze or cough… trust me).
‘Elevator’
Imagine your pelvic floor is an elevator in a threestory building. As you breathe out, feel your pelvic floor
squeeze as the elevator door closes, then feel it lift to
level one.
While maintaining regular breaths, keep the
elevator door closed and lift to level two.
Keep squeezing and lift up to level three.
Now take the pelvic floor back to level two, then
one and finally to the ground floor.
Stay relaxed on the ground floor for 5 seconds.
Repeat x 10
‘Quick Max Contractions’
Squeeze and lift your pelvic floor as strongly and
quickly as possible.
Relax your pelvic floor for 2 seconds.
Repeat as fast as you can 10 times.
26
How often should you do your
pelvic floor exercises?
Even though you can do pelvic floor exercises anywhere you go (literally), you might still
forget to do them. Don’t stress if you do, just pick up from where you left off.
Hot tip: link the exercises with your babies feedings. So every time you feed your baby
you’ll aim to do your Kegels.
27
Common
Postpartum Musculoskeletal Concerns
Rib flaring
If you’re newly postpartum, you’ve likely experienced rib flaring. It’s a result of your body’s
natural instinct to make room for your baby by pushing the ribs while they open.
RIB FLARE
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Diastasis Recti
Diastasis recti often are used as a
‘marketing’ scare mothers into <insert
buying a program or a garment that ‘fixes’
your diastasis forever here>. Trust me. You
don’t need to fear abdominal separation.
If you came from the pregnancy guide
you’ll know that abdominal separation is a
normal physiological process that occurs
during pregnancy. In fact, 100% of women
will have some degree of separation in
their third trimester.
DIASTASIS RECTI
Why do we care about
abdominal separation?
Aesthetics (think ‘mummy tummy’)
Function – needed for core stability,
trunk/abdominal movement, and
contributes to maintaining IntraAbdominal Pressure (IAP)
Abdominal muscle strength and
endurance — the wider the separation
is, the worse the abdominal muscle
strength and endurance is
How do I know if I have
a diastasis?
Some women are assessed by their
doctor or midwife at their 6-week
postnatal check. But this isn’t always the
case. You can use a self-assessment tool
found below to determine if you have an
inter-recti gap. Your next option (which I
highly recommend!) is to see a women’s
health physiotherapist who can use realtime ultrasound and other assessment
tools to assess the severity of any present
separation.
Most of the healing occurs within the
first 8-weeks postpartum, but only under
the provision that you don’t do anything
to further injure the linea alba (incorrect
training mechanics for example).
Some
women
don’t
need
further
rehabilitation beyond this point, but some
women need a lot.
Notes
A separation of less than 2cm is
considered a ‘non-diastasis recti’
A separation of 2-3cm is a ‘mild
diastasis’
A separation of 3-4cm is a
‘moderate diastasis’
A separation of 4 or more cms is a
‘severe diastasis’
29
Closing the gap!
You’ll often hear women talk about the ‘width’ of their abdominal separation. While the
width can be a helpful assessment tool, it’s not the only thing that matters — depth and
tension can make it difficult for the linea alba to transfer load well, regardless of interrecti width. You can have a larger gap and be fully functional. You can have a smaller
gap and be unable to transfer load effectively across the linea alba.
Rehabilitating a
diastasis
Your recovery won’t take as long if you:
Have separation of less than 2cm
Are able to transfer load well against
your linea alba
HOW TO ASSESS
DIASTASIS RECTI
If you don’t meet these criteria, you’ll
need a little longer to recover.
C-Sections, Tears and Episiotomies
C-SECTIONS &
TEARS
30
Retraining
YOUR CORE
There’s never a time in your life that core training is absolutely essential like it is during
pregnancy and the postnatal period! The trick is using the right exercises for the job. Most
people think of their ‘six-pack ab’ muscles when they hear the word core, assuming this
only includes exercises like crunches. But it’s different for this rehab program. Instead,
we need to be focussing on our deep core muscles like our transverse abdominis,
multifidus and obliques.
Earlier I used the analogy about a house’s
foundation — the same can be said for your
core strength. This means we can’t expect
to move through complex movements
like a pull-up or a conventional deadlift
without first rebuilding a solid foundation.
Before we even begin talking about
exercise we need to address posture and
breathing. Abdominal separation and rib
flaring can create poor posture post-birth,
creating tension and unnecessary stress
on your muscles since you’re out of neutral
alignment. Not to mention, it makes it
harder to breathe efficiently which is really
important to maintain IAP.
Once you’ve nailed your breathing
strategy and your posture, we can
start looking at adding in some gentle
abdominal exercises.
31
YOUR
BREATHING STRATEGY
If you came from Mark’s previous programs (YGC, BBB, or The Challenge)
you’d feel used to a certain breathing strategy called the Valsalva
breath-hold. The breathing strategy we need to use in pregnancy and
in your postnatal period is the very opposite!
At least for now.
Instead of ‘bracing’ or using a Valsalva breath, you’ll need to use ‘a
Connection Breath’. If you came from the pregnancy program, you’ll
recognise this term. If you’re new here you can watch this video:
32
THE ‘CONNECTION
BREATH’
The connection breath starts with an
inhale on the eccentric (lengthening
of muscle) and an exhale on the
concentric (shortening of the muscle).
Explained more simply, it involves
performing the most challenging part
of the movement on the exhale. Let’s
use a squat as an example; when you
descend into the squat from the top
position, you will inhale with a 360°
breath (no breath-holding).
When you ascend from the bottom part,
you will exhale. If we use a lat-pulldown
as an example, you will inhale as the bar
ascends away from your chest and exhale
as the bar descends toward your chest.
Then we want to coordinate your pelvic
floor with this system. But to do that, we
need to chat about the 360° breathing
strategy.
THE
CONNECTION
BREATH
360° BREATHING
This breathing strategy is crucial for
you to master in your pre and postnatal
period. A 360° breath allows the ribs
and torso to expand in a 360° direction.
Therefore, you need to allow your chest
and abdomen to expand on each
breath fully and not breathe into your
chest or belly in isolation. In addition,
you need to avoid shallow breathing too.
33
HOW DO YOU KNOW THE
DIFFERENCE?
If you are a shallow breather, you will
notice your breath travels upward
toward your upper neck muscles. If you
are a belly breather, you will see that
your ribs don’t fully expand when you
take a breath. To assess your breathing
pattern, you can wrap your hands
around the entire portion of your chest.
When you take a breath in, you should
feel the back, sides and front of your ribs
fully expand in coordination with your
abdomen.
I know that it’s a lot to take in. Read it a
few times over and remember that it is
a skill that needs to be learned. Learning
this skill is particularly challenging
when used to breath-holding, but
taking the time to master this skill is
the most crucial part of your pre and
postnatal training. Not implementing
this breathing technique places you
at higher risk of abdominal separation,
prolapse and pelvic floor dysfunction.
When you attempt this breathing
strategy, I want you to notice what your
pelvic floor is doing. For example, do you
feel an intense relaxation or a ‘drop and
opening’ of your pelvic floor? If this is
the case, you might have a weak pelvic
floor. Or, do you feel like no matter how
hard you try, you can’t get the breath
down into your abdomen? You might
have a tight pelvic floor. If you’re unsure,
it’s best to see a women’s health physio
for an assessment.
Once you have mastered the 360°
breathing strategy, I want you to
coordinate your pelvic floor with your
breathing. Practically, this means
allowing your pelvic floor to relax on
the inhale and drawing it up and
contracting your pelvic floor on the
exhale.
34
WILL YOU ALWAYS HAVE TO USE
THIS BREATHING STRATEGY?
No, you won’t. But for a while, you will.
Breath-holding in itself isn’t ‘bad’.
Some women can coordinate their
breathing with their pelvic floor well
during training. Some women don’t even
realise that they do this. But breathholding becomes an issue when pelvic
floor strength breaks down. Naturally,
having a baby grow on your pelvic
floor and then delivering your baby
compromises the power of your pelvic
floor. So when we apply a breath-hold in
the presence of a weak pelvic floor and
intra-abdominal pressure increases,
we cannot contract our pelvic floor
efficiently. The connection breath aims
to minimise the downward pressure
placed on the pelvic floor.
If this all feels too overwhelming, I want
you to focus solely on your pelvic floor
during movements. Knowing what it is or
isn’t doing during exercise requires you to
understand how it feels when you contract
your pelvic floor compared to when you
drop and open or ‘bare’ down on your
pelvic floor. So let’s do a bit of homework!
First, find a comfortable lying position (in
your third trimester, find a side-lying place
instead). Now I want you to practice ten
360° breaths. Next, I want you to add the
connection breath. Draw up your pelvic
floor on each exhale and relax or drop
and open your pelvic floor on each inhale.
Repeat this for ten rounds. Please pay
attention to what it feels like when you
contract your pelvic floor compared to
how it feels when you relax it. Then I want
you to push down on your pelvic floor
forcefully (like you are practising birthing
or doing a poo, yes, I said poo. I know, it’s
awkward for me too). Can you feel the
difference? This is what you need to avoid
during your training. The connection breath
aside, if you feel this sensation during your
workout, you need to stop and reset.
35
Practical applications
You might find inhaling on the eccentric, and contracting your pelvic
floor on the exhale quite difficult at first. It can be difficult even with
plenty of practice — so don’t stress if you’re struggling! If this is you,
you can exhale through the full range of motion, maintaining that
slight pelvic floor contraction. You’ll need to reset between reps by
letting your belly fully relax before starting another rep.
Progressing past the connection
breath
There’s only so much a pre and postnatal coach can do in the ways
of assessing risk factors. Sure, we can screen for certain risk factors
of pelvic floor dysfunction (leakage) to refer you for assessment with
a pelvic health physiotherapist. But you’ll need to see a Women’s
Health Physio if you want to utilise a different breathing strategy. A
physio will be able to assess your risk for prolapse by measuring the
distance between your Gh and Pb.
What are Gh and Pb
measurements?
Simply, it’s the distance between your
genital hiatus (Gh) and your perineal body
(Pb). A pelvic health physio can measure
the distance between your Gh and your
Pb (<7cm is considered normal).
If you’re a seasoned weight lifter or
someone who usually uses a breathhold or Valsalva strategy, your physio
will ask you to apply a breath-hold and
remeasure the distance between your Gh
and Pb. If your measurement increases
by more than 2-3 cm, you’re at greater
risk of prolapse and connective tissue
dysfunction (think either your bladder,
vagina or rectum collapsing — it’s not fun).
PROLAPSE
36
The point of this information is to
highlight two things:
How important a slow return to exercise
is and
This program cannot determine your
individual risk of prolapse, and you’ll
not be instructed to move beyond the
connection breath during your training.
If this is something you want to work
towards, book a session with a pelvic
health physiotherapist who can meet you
where you’re at in your recovery.
HOW TO TRAIN
YOUR CORE
EFFICIENTLY
Okay, now back to training your core!
37
PROGRAM DESIGN
We had one thing in mind when we were
designing this program: meeting the
needs of busy Mums who most likely
have less time up their sleeve. We also
know that you probably aren’t leaving the
house as much as you used to — even
attempting a trip to your local gym is a
monumental task in and of itself! We also
asked you on Instagram if you’d prefer a
gym-based or home-based program —
the majority wanted a home program.
Which is exactly what we created.
The biggest challenge when designing
a home program is equipment. A fully
equipped home-set isn’t something
everyone has, but it’s something not
everyone needs either (especially for this
program). Mark and I have been coaching
long enough to know you don’t need
much to design a great home training
program.
Well-designed programs often have one
thing in common — sticking to the basics!
Basics always win in the end. Trust us,
ignore fancy Instagrammable exercises
you see on a daily basis. Most of them are
rubbish (though great for engagement).
We want you to nail the basics by
repeating them over and over until you
become so efficient at them that you can
add intensity and progressively overload
later.
WELCOME
VIDEO
We’ve kept in mind that repeating
exercises can get pretty tedious.
This is why we manipulate training
variables including:
Tempo
Paused reps
Hand or foot positioning
Rep ranges
Rest periods
It means we can do the same key
movement patterns and keep it
interesting as you progress. We make
them fun by shaking it up with these
variables and the long-term results speak
for themself. By focusing on key exercises
instead of doing a range of different ones,
you’ll get really strong at them! 38
How does this program
work?
It’s a sixteen-week program that focuses
on recovery and rehabilitation. Each
phase builds upon the last one with
consistency, practice and strategy of
movement patterns. This is not a time to
start pushing load, volume or intensity!
If you feel the urge to add more to this
program, don’t.
Less is more here.
We’ll start with 3x full-body workouts
that you can do at home weekly, with
the goal to slowly build volume as you
become more conditioned. You’ll be able
to complete this entire program with little
equipment. We recommend adjustable
dumbbells and some resistance bands
(a mat is optional). That way you can
perform the workouts at your local gym if
you’d like. Also, take note of the alternative
exercises attached to each program.
RATE OF PERCEIVED EXERTION
Every woman who comes into this
program will have varying capabilities in
terms of strength. It’s difficult to know how
much you should be lifting. That’s why we
are recommending a certain RPE or Rate
of Perceived Exertion in each phase:
LIFTING RPE = based on how many
reps you have in reserve (RIR = reps in
reserve)
HOW TO READ
TEMPO
RPE 10
Could not do more reps or load. True max effort
RPE 9.5
Could not do more reps but could do slightly more load
RPE 9
RPE 8.5
RPE 8
RPE 7.5
RPE 7
Could do 1 more repetition
Could definitely do 1 more rep, possibly 2
Could do 2 more repetition
Could definitely do 2 more rep, possibly 3
Could do 3 more repetition
RPE 5-6
Could definitely do 4-6 more reps eg early building sets
RPE 1-4
Very light to light effort eg warm up sets
39
Every woman who comes into this program will have varying capabilities in terms
of strength. It’s difficult to know how much you should be lifting. That’s why we are
recommending a certain RPE or Rate of Perceived Exertion in each phase:
LIFTING RPE = based on how many reps you have in reserve (RIR = reps in reserve)
PHASE 1 (4 Weeks)
Pelvic Floor/Core Rehab
This is a full-body program focussing
on:
WARMING UP
Rebuilding your pelvic floor
Addressing any abdominal
separation (or diastasis)
Rib flaring
Gentle healing
Recovery
The aim of this program is to increase
mobility and regain strength after
birth. Each session will start and end
with mobility. DO NOT skip this step.
Mobility is crucial to correct rib flaring
and improve posture. This is a gentle
program— you won’t see complicated
movements.
Let’s aim for an RPE of 4-5 at this phase.
Disclaimer
If you’ve had an uncomplicated vaginal delivery, you can begin
phase one once you have clearance from your doctor. If you’ve
had a C-Section or above a grade two tear, you’ll need to wait
until 8 weeks or until your incisions have fully recovered.
40
PHASE 2 (4 Weeks)
Full Body
This is a full-body phase with the
addition of movements we avoided in
Phase One (e.g. overhead presses). We
can start adding a little more weight
to your movements. Let’s do a sense
check before we get started:
If you feel you need more time on
phase one, take it! You’ll approach this
phase the same way you did Phase
One.
Aim for an RPE of 5-6.
If you feel up for it, ease back into
one low impact cardio session (bike,
or cross-trainer) for 15-20 minutes.
Maintain this for the remainder of the
guide, and then you can slowly add 5
minutes to your cardio each phase.
NOTES
If you’ve added weight to your
movements in phase one, you
might feel like you can do it in
phase two. Remember, slowly
increase weight. This means
starting with body weight and
slowly adding a little more each
week.
If you’re experiencing pain or
symptoms of pelvic floor dysfunction,
do not move on to this phase.
If you’ve had a C-Section or above
a grade two tear, you’ll need to
make sure you are at least 12 weeks
postpartum, and your scar tears are
fully healed before moving on to this
stage.
PHASE 3 (4 Weeks)
Paused Reps
This phase continues to build on the
training you’ve done over the past 8
weeks. Since your babe is around 14
weeks now (or older), you might feel
like you have a little more routine.
Perhaps you feel like you’re ready to
attempt a trip to the gym! If you’re
not, that’s perfectly okay. We have
included at home and gym options.
But if you’re feeling ready to put your
babe into the creche at the gym,
go and get it girl! Have fun! I was
an anxious mess the first time, even
though I was excited. If you start to
feel that, I promise you it gets easier.
In this phase, we’ll use paused reps
which:
Make an exercise harder by increasing
time under tension
Removes the boost by the stretchshortening cycle
Reduce the weight you can lift in regular
reps
Just as effective for gaining muscle and
strength
You’ll aim for an RPE of 6-7. But remember,
this doesn’t mean you are 3x reps away from
failure! You’re aiming to be 3x reps away
from needing to breathe hold to stabilise
your weight, so basically, 3x reps away from
exertion. This doesn’t mean you ignore red
flags or push to meet those reps. Quality
over quantity still matters here.
41
PHASE 4 (4 Weeks)
Inefficient Rest Periods
We’ll keep building on from the last
phase. The final 4-week training phase
to wrap up the 12 weeks will focus
on insufficient rest periods. This is a
training variable where we have less
optimal rest periods between sets.
The goal? To recover enough so we
can still lift sufficient weight, but not
recover enough to feel ‘recovered’.
I like to use this approach with my
postnatal clients because:
We can still achieve a decent amount
of mechanical tension. This is needed to
grow and maintain muscle mass.
Limit the amount of weight you’re able
to lift which is a good thing for your
pelvic floor.
In this phase we’re:
Increasing training sessions from 3x to
4x per week
Moving away from full-body splits
Moving to upper and lower body splits
Aiming for an RPE of 7-8
Again, you should only move to this phase if you don’t have any red flags. If you started
this program at 6 weeks postpartum you’ll now be around 18 weeks postpartum. You
should feel stronger within your core. Check-in with how you’re feeling and celebrate
it!! You’ve put in some amazing work. Reassess your abdominal separation and
notice a difference in the tension you feel across your linea alba.
If you still have any aches, pains or feel your core is still weak — see a women’s
health physio before starting this phase. Also, if you’re feeling stronger, it doesn’t
mean you’re ready for breath-holding or pushing intensity (weight lifted) right now.
Your mind might feel ready but your body still has a while to go! So keep using that
Connection Breath.
42
What if I’m starting this
program well into my
postnatal period?
Not all women who start this program will
be starting at 6-weeks postpartum. Now if
you haven’t worked with a physiotherapist
or an exercise physiologist (or any other
relevant allied health care person), but
you are >12 weeks postpartum, you may
not have to start with phase one.
So, I would say that if you’re at least
12 weeks postpartum and are able to
confidently answer ‘yes’ to the below
questions, you can skip phase one and go
straight to phase two:
You have mastered the connection
breathing technique
You feel stronger in your core and pelvic
floor from a few weeks ago
You have been working out since you
gave birth
You aren’t experiencing the symptoms
of pelvic floor dysfunction and you are
free of pain (if you have had a c-section
or above a grade two tear your incisions
should be completely healed).
You have clearance from my healthcare
provider
What if I can only train three days per week?
That is so fine! The first three phases of the program are three days a week and the
fourth moves to a four-day split. Three days a week is still a great amount of volume to
train each week, especially in your early postpartum phase. If you find you’re limited to
three days per week by the time you get to phase four (this isn’t uncommon as a busy
mum!), split your workouts like this: half of lower body one (A1-B2) and half of upper
body two (A1-B2) and combine them to do a full-body workout on day three.
43
SLEEP VS EXERCISE
Ah, sleep… a luxurious pastime. I don’t remember the last time I had a good sleep!
Even if you’re in your third trimester, you’re probably not sleeping a whole lot anyway. If
you have a newborn, I am 100% confident that you aren’t sleeping well.
We know how important sleep is. You only have to read through some of Mark’s other
programs to know that sleep is imperative if you want to:
Build muscle
Increase performance
Function like a normal civilised human
Sleep deprivation is also linked to mood
disorders such as depression! So I’m
absolutely not dismissing the importance
of sleep, but I am also a realist. Sleep is
something mothers just don’t have control
over. When we don’t have control over
a certain variable, we need to manage
it instead. Which brings me to the topic
of whether or not you should choose a
training session over catching up on
some much-needed sleep?
We know exercise improves mood,
concentration and actually improves
sleep quality. On the other hand, you’re
more likely to injure yourself in pregnancy
and postpartum due to the hormones
progesterone and relaxin! Add sleep
deprivation on top of surging and crashing
hormones and your risk of injury is even
higher.
So what do you do?
Phase One and Two of this program are
gentle exercises that coincide with when
you are likely to be most sleep-deprived.
So if you feel up to it, you could do these
sessions. But as the intensity increases in
Phases Three and Four, you’ll need to trust
your gut. You’ll know if you need sleep
more than you need exercise.
What I don’t want you doing is ignoring
what you NEED for what you think you
SHOULD do. My suggestion is if you had less
than 5-6 hours of sleep you should avoid
doing phases three and four. Instead,
move your sessions to another day and
if you don’t get all of them in that week,
don’t stress! Just use the three days per
week model and resume back to four days
when you’re getting a little more sleep.
44
My Top Postnatal Sleep Hacks
Ask for help! No seriously, ask for help from family, friends or
trusted neighbours.
Sleep when your baby sleeps. Now I have a toddler, so for
parents with multiples, I get it! It’s often not possible. But if you
are a first time Mum, skip the housework. The dishes can wait.
So can the laundry. Your wellbeing is more important than a
clean house.
Try and maintain a healthy sleep environment. It’s tempting
to scroll Instagram when you are feeding your baby but this
interferes with your circadian rhythm. Aim to keep your room
cool and if you can, get some blackout blinds.
Outsource where you can. If finances permit, hire a cleaner
or use a meal delivery service. Anything that can free up your
time to focus on sleep in this season will be a bonus.
45
TRAINING TEMPLATE
PHASE 1
4 WEEKS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WARM UP
WORKOUT
STEPS
MONDAY
FULLBODY 1
8,000
TUESDAY
REST
8,000
FULLBODY 2
8,000
REST
8,000
Thoracic mobility x 10
FULLBODY 3
8,000
Cat/Cow x 10
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
REST
8,000
SUNDAY
REST
8,000
WARM UP
CLICK HERE
IMPORTANT REMINDER
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
46
PHASE 01
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 1
AIR SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB SINGLE ARM ROW (2KG)
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10 Each Arm
45
3010
2
4
8-10 Each Arm
45
3010
3
4
8-10 Each Arm
45
3010
4
4
8-10 Each Arm
45
3010
B1
GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
45
2010
2
3
10
45
2010
3
3
10
45
2010
4
3
10
45
2010
B2
BANDED PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10 Each Arm
45
2010
2
3
10 Each Arm
45
2010
3
3
10 Each Arm
45
2010
4
3
10 Each Arm
45
2010
C1
STANDING CALF RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
2010
2
3
10
30
2010
3
3
10
30
2010
4
3
10
30
2010
C2
SHOULDER TAPS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
2010
2
3
10
30
2010
3
3
10
30
2010
4
3
10
30
2010
47
PHASE 01
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
D1
FULL BODY 1
ABDOMINAL AND PF ACTIVATION AKA THE CONNECTION BREATH
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
2010
2
3
10
30
2010
3
3
10
30
2010
4
3
10
30
2010
REP S
RE S T
D2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
TOE TAPS
W EE K
SET S
T E M PO
1
3
10
30
3110
2
3
10
30
3110
3
3
10
30
3110
4
3
10
30
3110
B1
PRONATED GRIP MIDGRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
B2
CABLE ROW (REAR DELT FOCUSSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
D1
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2010
2
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
48
PHASE 01
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 2
STEP UP
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10 Each Arm
45
3010
2
4
8-10 Each Arm
45
3010
3
4
8-10 Each Arm
45
3010
4
4
8-10 Each Arm
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BANDED ILIAC PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10 Each Arm
45
3010
2
4
8-10 Each Arm
45
3010
3
4
8-10 Each Arm
45
3010
4
4
8-10 Each Arm
45
3010
B1
DB CHEST FLYS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
45
2010
2
3
10
45
2010
3
3
10
45
2010
4
3
10
45
2010
REP S
RE S T
B2
SIDE PLANK
W EE K
SET S
1
3
2
T E M PO
20 seconds each side
45
2010
3
20 seconds each side
45
2010
3
3
20 seconds each side 45
2010
4
3
20 seconds each side
45
2010
C1
SINGLE ARM Y RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10 Each Arm
30
2110
2
3
10 Each Arm
30
2110
3
3
10 Each Arm
30
2110
4
3
10 Each Arm
30
2110
C2
BIRD DOG
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10 Each Side
30
2110
2
3
10 Each Side
30
2110
3
3
10 Each Side
30
2110
4
3
10 Each Side
30
2110
49
PHASE 01
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
D1
FULL BODY 2
HEEL SLIDE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
2110
2
3
10
30
2110
3
3
10
30
2110
4
3
10
30
2110
D2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BENT KNEE FALL OUT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
2110
2
3
10
30
2110
3
3
10
30
2110
4
3
10
30
2110
B1
PRONATED GRIP MIDGRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
B2
CABLE ROW (REAR DELT FOCUSSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
D1
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2010
2
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
50
PHASE 01
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 3
STATIONARY LUNGE
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10 Each Leg
45
3010
2
4
8-10 Each Leg
45
3010
3
4
8-10 Each Leg
45
3010
4
4
8-10 Each Leg
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SEATED BANDED ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
B1
LOW BOX STEP UP
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10 Each Leg
45
2010
2
3
10 Each Leg
45
2010
3
3
10 Each Leg
45
2010
4
3
10 Each Leg
45
2010
B2
CHEST LIFT
W EE K
SET S
1
3
2
REP S
RE S T
T E M PO
20 seconds each side
45
2010
3
20 seconds each side
45
2010
3
3
20 seconds each side 45
2010
4
3
20 seconds each side
45
2010
C1
BANDED FACEPULLS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
2110
2
3
10
30
2110
3
3
10
30
2110
4
3
10
30
2110
C2
MODIFIED PLANK
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10 second hold
30
-
2
3
10 second hold
30
-
3
3
10 second hold
30
-
4
3
10 second hold
30
-
51
PHASE 01
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
D1
FULL BODY 3
CROSS CROSS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
2110
2
3
10
30
2110
3
3
10
30
2110
4
3
10
30
2110
REP S
RE S T
D2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
HUNDREDS
W EE K
SET S
T E M PO
1
3
10
30
2110
2
3
10
30
2110
3
3
10
30
2110
4
3
10
30
2110
B1
PRONATED GRIP MIDGRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
B2
CABLE ROW (REAR DELT FOCUSSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
D1
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2010
2
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
52
TRAINING TEMPLATE
PHASE 2
4 WEEKS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
WARM UP
WARM UP
CLICK HERE
IMPORTANT REMINDER
MONDAY
FULLBODY 1
8,000
TUESDAY
REST
8,000
FULLBODY 2
8,000
REST
8,000
Thoracic mobility x 10
FULLBODY 3
8,000
Cat/Cow x 10
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
REST
8,000
SUNDAY
REST
8,000
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
53
PHASE 02
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A
FULL BODY 1
DB GOBLET SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
60
3010
2
2
6-8
60
3010
3
2
6-8
60
3010
4
2
6-8
60
3010
B1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BB OR DB HIP THRUST
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
60
3010
2
2
6-8
60
3010
3
2
6-8
60
3010
4
2
6-8
60
3010
B2
HALF KNEELING DB PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
45
3010
2
2
6-8
45
3010
3
2
6-8
45
3010
4
2
6-8
45
3010
C1
HEELS ELEVATED QUAD SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
30
3010
2
2
6-8
30
3010
3
2
6-8
30
3010
4
2
6-8
30
3010
C2
SINGLE ARM DB ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8 Each Arm
30
2010
2
2
6-8 Each Arm
30
2010
3
2
6-8 Each Arm
30
2010
4
2
6-8 Each Arm
30
2010
D1
LYING LEG CURLS - BANDED
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
30
2010
2
2
6-8
30
2010
3
2
6-8
30
2010
4
2
6-8
30
2010
54
PHASE 02
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
D2
FULL BODY 1
BIRD DOG
W EE K
SET S
REP S
RE S T
T E M PO
1
2
10-12 Each Side
30
2110
2
2
10-12 Each Side
30
2110
3
2
10-12 Each Side
30
2110
4
2
10-12 Each Side
30
2110
D2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PELVIC CLOCK
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
3110
2
3
10
30
3110
3
3
10
30
3110
4
3
10
30
3110
B1
PRONATED GRIP MIDGRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
B2
CABLE ROW (REAR DELT FOCUSSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
D1
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2010
2
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
55
PHASE 02
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A
FULL BODY 2
DB FRONT FOOT ELEVATED SPLIT SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8 Each Leg
60
3010
2
2
6-8 Each Leg
60
3010
3
2
6-8 Each Leg
60
3010
4
2
6-8 Each Leg
60
3010
B1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
60
3010
2
2
6-8
60
3010
3
2
6-8
60
3010
4
2
6-8
60
3010
B2
UNSUPPORTED DB CHEST PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
45
3010
2
2
6-8
45
3010
3
2
6-8
45
3010
4
2
6-8
45
3010
C1
BB OR DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
30
3010
2
2
6-8
30
3010
3
2
6-8
30
3010
4
2
6-8
30
3010
C2
DB BENT OVER ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
30
2010
2
2
6-8
30
2010
3
2
6-8
30
2010
4
2
6-8
30
2010
D1
CONTRALATERAL DB LUNGE
W EE K
SET S
1
2
2
2
3
2
4
2
REP S
RE S T
T E M PO
6-8 Each Leg 30 seconds each side
6-8 Each Leg 30 seconds each side
2010
6-8 Each Leg 30 seconds each side
6-8 Each Leg 30 seconds each side
2010
SET 1
SET 2
SET 3
SET 4
SET 5
2010
2010
56
PHASE 02
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
D2
FULL BODY 2
SIDE PLANK
W EE K
SET S
REP S
RE S T
T E M PO
1
2
10-12 each side
30
-
2
2
10-12 each side
30
-
3
2
10-12 each side
30
-
4
2
10-12 each side
30
-
D2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PELVIC CLOCK
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
3110
2
3
10
30
3110
3
3
10
30
3110
4
3
10
30
3110
B1
PRONATED GRIP MIDGRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
B2
CABLE ROW (REAR DELT FOCUSSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
D1
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2010
2
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
57
PHASE 02
CLICK THE WORKOUT
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VIDEO EXERCISE PLAYLIST
A
FULL BODY 3
DB B-STANCE RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8 Each Leg
60
3010
2
2
6-8 Each Leg
60
3010
3
2
6-8 Each Leg
60
3010
4
2
6-8 Each Leg
60
3010
B1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB ALTERNATING LUNGE
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8 Each Leg
60
3010
2
2
6-8 Each Leg
60
3010
3
2
6-8 Each Leg
60
3010
4
2
6-8 Each Leg
60
3010
B2
DB SIDE LATERAL RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8 Each Arm
45
3010
2
2
6-8 Each Arm
45
3010
3
2
6-8 Each Arm
45
3010
4
2
6-8 Each Arm
45
3010
C1
BANDED SEATED ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
30
3010
2
2
6-8
30
3010
3
2
6-8
30
3010
4
2
6-8
30
3010
C2
DB STIFF LEGGED RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
30
2010
2
2
6-8
30
2010
3
2
6-8
30
2010
4
2
6-8
30
2010
D1
POOR MANS SHOULDER HORN
W EE K
SET S
REP S
RE S T
T E M PO
1
2
6-8
30
2010
2
2
6-8
30
2010
3
2
6-8
30
2010
4
2
6-8
30
2010
58
PHASE 02
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VIDEO EXERCISE PLAYLIST
D2
FULL BODY 3
BANDED PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
8-10 Each Arm
30
2010
2
2
8-10 Each Arm
30
2010
3
2
8-10 Each Arm
30
2010
4
2
8-10 Each Arm
30
2010
D2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PELVIC CLOCK
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10
30
3110
2
3
10
30
3110
3
3
10
30
3110
4
3
10
30
3110
B1
PRONATED GRIP MIDGRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
B2
CABLE ROW (REAR DELT FOCUSSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
D1
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2010
2
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
59
TRAINING TEMPLATE
PHASE 3
4 WEEKS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WARM UP
WORKOUT
STEPS
MONDAY
FULLBODY 1
8,000
TUESDAY
REST
8,000
FULLBODY 2
8,000
REST
8,000
Thoracic mobility x 10
8,000
Cat/Cow x 10
WEDNESDAY
THURSDAY
FRIDAY
FULLBODY 3
SATURDAY
REST
8,000
SUNDAY
REST
8,000
WARM UP
CLICK HERE
IMPORTANT REMINDER
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
60
PHASE 03
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VIDEO EXERCISE PLAYLIST
A1
FULL BODY 1
HEELS ELEVATED GOBLET SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
10-12
75
3110
2
4
10-12
75
3110
3
4
10-12
75
3110
4
4
10-12
75
3110
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SEATED DB OH PRESS (NEUTRAL GRIP)
W EE K
SET S
REP S
RE S T
T E M PO
1
4
10-12
75
3110
2
4
10-12
75
3110
3
4
10-12
75
3110
4
4
10-12
75
3110
B1
DB RDL (HAMSTRINGS FOCUSSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
4
12-15
60
2010
2
4
12-15
60
2010
3
4
12-15
60
2010
4
4
12-15
60
2010
B2
DB SINGLE ARM ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
4
12-15
60
2010
2
4
12-15
60
2010
3
4
12-15
60
2010
4
4
12-15
60
2010
C1
SINGLE LEG HIP THRUST
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15-20 Each Leg
45
2010
2
3
15-20 Each Leg
45
2010
3
3
15-20 Each Leg
45
2010
4
3
15-20 Each Leg
45
2010
C2
SEATED BANDED ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15-20
45
2010
2
3
15-20
45
2010
3
3
15-20
45
2010
4
3
15-20
45
2010
61
PHASE 03
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VIDEO EXERCISE PLAYLIST
A1
FULL BODY 2
DB BACK FOOT ELEVATED SPLIT SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
10-12 Each Leg
75
3110
2
4
10-12 Each Leg
75
3110
3
4
10-12 Each Leg
75
3110
4
4
10-12 Each Leg
75
3110
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB LEANING LATERAL RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
4
10-12 Each Arm
75
3110
2
4
10-12 Each Arm
75
3110
3
4
10-12 Each Arm
75
3110
4
4
10-12 Each Arm
75
3110
B1
DB QUAD SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
12-15
60
2010
2
4
12-15
60
2010
3
4
12-15
60
2010
4
4
12-15
60
2010
B2
INCLINE PUSH UP
W EE K
SET S
REP S
RE S T
T E M PO
1
4
12-15
60
2010
2
4
12-15
60
2010
3
4
12-15
60
2010
4
4
12-15
60
2010
C1
BANDED ABDUCTIONS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15-20 Each Leg
45
2010
2
3
15-20 Each Leg
45
2010
3
3
15-20 Each Leg
45
2010
4
3
15-20 Each Leg
45
2010
C2
SIDE PLANK WITH ROTATION
W EE K
SET S
REP S
RE S T
T E M PO
1
3
45 seconds
45
2010
2
3
45 seconds
45
2010
3
3
45 seconds
45
2010
4
3
45 seconds
45
2010
62
PHASE 03
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 3
DB RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
4
10-12
75
3110
2
4
10-12
75
3110
3
4
10-12
75
3110
4
4
10-12
75
3110
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB SINGLE ARM UNSUPPORTED CHEST PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
4
10-12 Each Arm
75
3110
2
4
10-12 Each Arm
75
3110
3
4
10-12 Each Arm
75
3110
4
4
10-12 Each Arm
75
3110
B1
DB STATIONARY LUNGE
W EE K
SET S
REP S
RE S T
T E M PO
1
4
12-15 Each Leg
60
2010
2
4
12-15 Each Leg
60
2010
3
4
12-15 Each Leg
60
2010
4
4
12-15 Each Leg
60
2010
B2
45 ° DB SINGLE ARM ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
4
12-15 Each Arm
60
2010
2
4
12-15 Each Arm
60
2010
3
4
12-15 Each Arm
60
2010
4
4
12-15 Each Arm
60
2010
C1
COUCH REVERSE HYPER
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15-20
45
2010
2
3
15-20
45
2010
3
3
15-20
45
2010
4
3
15-20
45
2010
C2
OBLIQUE TOE TAPS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15-20 (each side)
45
2010
2
3
15-20 (each side)
45
2010
3
3
15-20 (each side)
45
2010
4
3
15-20 (each side)
45
2010
63
TRAINING TEMPLATE
PHASE 4
4 WEEKS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
WARM UP
WARM UP
CLICK HERE
IMPORTANT REMINDER
MONDAY
LOWER BODY 1
8,000
TUESDAY
UPPER BODY 1
8,000
REST
8,000
THURSDAY
LOWER BODY 2
8,000
Thoracic mobility x 10
FRIDAY
UPPER BODY 2
8,000
Cat/Cow x 10
WEDNESDAY
SATURDAY
REST
8,000
SUNDAY
REST
8,000
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
64
PHASE 04
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
LOWER BODY 1
DB STRADDLE LIFT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB HEELS ELEVATED QUAD SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
B1
DB REVERSE LUNGE (DB IN OPPOSITE HAND)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Leg
45
2010
2
3
10-12 Each Leg
45
2010
3
3
10-12 Each Leg
45
2010
4
3
10-12 Each Leg
45
2010
B2
BB OR DB HIP THRUST
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
45
2020
2
3
10-12
45
2020
3
3
10-12
45
2020
4
3
10-12
45
2020
C1
DB FRONT FOOT ELEVATED SPLIT SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15 (each leg)
45
2010
2
3
12-15 (each leg)
45
2010
3
3
12-15 (each leg)
45
2010
4
3
12-15 (each leg)
45
2010
C2
DB STIFF LEGGED DL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
45
2110
2
3
12-15
45
2110
3
3
12-15
45
2110
4
3
12-15
45
2110
65
PHASE 04
CLICK THE WORKOUT
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VIDEO EXERCISE PLAYLIST
A1
UPPER BODY 1
DB STANDING OH PRESS NEUTRAL GRIP
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BANDED ILIAC PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10 Each Arm
45
3010
2
4
8-10 Each Arm
45
3010
3
4
8-10 Each Arm
45
3010
4
4
8-10 Each Arm
45
3010
B1
LEANING DB LATERAL RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Arm
45
2010
2
3
10-12 Each Arm
45
2010
3
3
10-12 Each Arm
45
2010
4
3
10-12 Each Arm
45
2010
B2
45 ° DB SINGLE ARM ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Arm
45
2010
2
3
10-12 Each Arm
45
2010
3
3
10-12 Each Arm
45
2010
4
3
10-12 Each Arm
45
2010
C1
STANDING SINGLE ARM OH PRESS NEUTRAL GRIP
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15 Each Arm
45
2010
2
3
12-15 Each Arm
45
2010
3
3
12-15 Each Arm
45
2010
4
3
12-15 Each Arm
45
2010
C2
BANDED PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15 Each Arm
45
2110
2
3
12-15 Each Arm
45
2110
3
3
12-15 Each Arm
45
2110
4
3
12-15 Each Arm
45
2110
66
PHASE 04
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VIDEO EXERCISE PLAYLIST
A1
LOWER BODY 2
DB RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
REVERSE LUNGE
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10 Each Leg
45
3010
2
4
8-10 Each Leg
45
3010
3
4
8-10 Each Leg
45
3010
4
4
8-10 Each Leg
45
3010
B1
BANDED DONKEY KICKBACK
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 (each leg)
45
2010
2
3
10-12 (each leg)
45
2010
3
3
10-12 (each leg)
45
2010
4
3
10-12 (each leg)
45
2010
B2
DB STEP UP
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 (each leg)
45
2010
2
3
10-12 (each leg)
45
2010
3
3
10-12 (each leg)
45
2010
4
3
10-12 (each leg)
45
2010
C1
DB LYING LEG CURL WITH RESISTANCE BAND
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
45
2010
2
3
12-15
45
2010
3
3
12-15
45
2010
4
3
12-15
45
2010
C2
STATIONARY LUNGE ARM OH
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
45
2110
2
3
12-15
45
2110
3
3
12-15
45
2110
4
3
12-15
45
2110
67
PHASE 04
CLICK THE WORKOUT
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VIDEO EXERCISE PLAYLIST
A1
UPPER BODY 2
KNEELING OH DB PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB BENT OVER ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
45
3010
2
4
8-10
45
3010
3
4
8-10
45
3010
4
4
8-10
45
3010
B1
DB LATERAL RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
45
2010
2
3
10-12
45
2010
3
3
10-12
45
2010
4
3
10-12
45
2010
B2
SEATED BANDED/CABLE ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
45
2010
2
3
10-12
45
2010
3
3
10-12
45
2010
4
3
10-12
45
2010
C1
SIDE PLANK WITH ROTATION
W EE K
SET S
REP S
RE S T
T E M PO
1
3
60 seconds
45
-
2
3
60 seconds
45
-
3
3
60 seconds
45
-
4
3
60 seconds
45
-
C2
OBLIQUE TWIST
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15 (each leg)
45
2110
2
3
12-15 (each leg)
45
2110
3
3
12-15 (each leg)
45
2110
4
3
12-15 (each leg)
45
2110
68
Where to from here?
You’ve made it this far! A huge congratulations. You’re well underway to rebuilding your
core strength and pelvic floor muscle. Now I know there’s been a lot to take in. There’s
new information. But it’s exciting. This rehabilitative time is a new challenge to master,
instead of seeing it as a delay to return to your previous training and body goals. In fact,
there’s a lot of strength in rest. With patience, healing and nurturing toward your body
— well, you’ll actually get back there quicker (and safely). I hope you trust us knowing
there is strength in rest.
Bringing this guidebook to life has been an absolute pleasure, and we genuinely hope
it helps fill that gap needed in the postnatal training space. So thank you for letting us
be part of your journey!
So what’s next?
Once you’ve completed the rehabilitation program, we’re going to move into what I
know you’re most looking forward to. Hypertrophy training This will start building the
foundations that will prepare you to enter Mark’s more advanced programs like YGC and
The Bikini Body Series. This means jumping into the Postnatal Level Two Guidebook. Here
we will introduce movements that you haven’t done in a really long time (think squats,
deadlifts and pull-ups). We hope you trust us on this final journey of your postpartum
recovery and we can’t wait to see you there.
Be proud. You’ve learnt so much and have gotten familiar with your body once again.
Now you can take it forward to the next phase to build more awareness and rebuild that
strength.
69
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