6 available workouts a week for 16 weeks. Depending on where you are in the program, there will be 2-3 days of functional strengthening, 2-5 days of cardio and a daily pelvic floor and core warm up.

This program was written by our Pelvic Floor Physical Therapist (Coach Whitney Doiron) and is a 16-week rehabilitative program to help you build back your core, pelvic floor and general strength in a responsible and safe manor. Cardio progressions and recommendations are added. The program was built off of evidence based research of the postpartum population along with continued education received through Herman & Wallace Pelvic Rehabilitation Institute and Whitney’s personal experience being a pelvic floor Physical Therapist.

The program can be started the day you are discharged from the hospital after birth as the first 6 weeks of the program consist of breathing, light engagement of muscles involved in the birthing process and low impact exercises. After the 6-week mark (when you should be cleared by your provider to start returning to exercise), we will build upon that foundation and start to implement more lifting work into the program to help you transition to your preferred sport. Suggested equipment includes: bands, dumbbells, and a bench/step. Optional equipment includes: yoga ball and a barbell (everything can be done from home).

If you are joining us later in your postpartum journey, you will still have access to the full 16 weeks and we strongly encourage you to take advantage of this as you will benefit from the foundational skills programmed early on. Our biggest goal is that you walk away feeling like you can do more safely!

You will have access to direct messaging with Coach Whitney and your exercises for the duration of the program - we will work as a team to ensure you are getting the help you want and need!

This is not a template PDF, you will receive programming week by week through the Trainerize app. This allow Coach Whitney to make adjustments and modifications if needed based on how you are progressing and the feedback you provide her with.

Included for FREE ($125 value): our 40-page Pelvic Floor and Core E-book

**Black Iron Terms & Conditions**