Postpartum: Retrain | 12 Week Programme
The goal of ‘Retrain’ is recovery, maintaining good breathing patterns, good core and pelvic floor coordination while incorporating more challenging strength training exercises.
- Maintaining Breathing Patterns
- Core and Pelvic Floor Coordination
- Reintroduction to Strength Movements
- 9 Full Body Strength Training routines
- 6 Moderate Intensity Cardio routines
- Video Demonstrations for EVERY exercise
- Workouts Scheduled On Your App Calendar
- Direct In-App Messaging
‘Lydia’s programmes have been the foundation for my return to sport. I have been following the three programmes since I was 4 weeks postpartum and at four months postpartum played my first netball game. It just wouldn’t have been possible without Lydia’s expertise and guidance. Each exercise in a video format, a thought through programme for every day postpartum so I didn’t have to plan anything.. all possible to do from my living room. Built my body and confidence for me to be able to exercise in the form that I love! Sport.! This programme also offered other pelvic floor exercises that my pelvic floor physio approved. It’s safe, knowledgeable and practical. Totally recommend mamas!‘– Mihi (Auckland, NZ)
When do I start?
The ‘RETRAIN’ programme is for mums during weeks 7 through 18 of their postpartum period.
This programme focuses on good breathing patterns, a good core and pelvic floor connection, and a good mind and muscle connection. As long as you are cleared for exercise by your doctor, you can return to strength training at this point.
This postpartum return to exercise programme is divided into two phases which last six weeks each. This means you will be performing the same workout for six weeks in a row, however, you can adjust the sets and reps according to the level of intensity, how you feel and your rate of progress.
Each Phase incorporates a mix of strength training and mobility, low-intensity cardio, TVA breathing and core and floor specific work.
Can I exercise after childbirth?
Postpartum exercise can be beneficial in helping you improve both physical and mental wellbeing. It can help restore strength and muscle condition, improve cardiovascular fitness, raise energy levels, improve mood and relieve stress. Certain studies have also shown that exercise can help prevent postpartum depression.
Of course, your doctor’s permission for exercise is essential. Additionally, the most important thing you can do is tune in to your body and give yourself some grace. Be aware of what your body is telling you—does that exercise feel good? Keep it up. Doesn’t feel so good? Probably best to stop and adjust.
Get started with my Postpartum: Retrain programme now!
What equipment do I need?
This programme is designed specifically for you to do at your own pace, in the comfort of your home. However, to make the most of the programme certain equipment is necessary:
- Dumbbells
- Resistance band
- Kettlebell (optional)
- Booty band (optional)
- Yoga Mat (optional)
