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REHAB
Training primarily focuses on rebuilding a foundation while also rehabbing your core and pelvic floor. Using functional exercises & incorporated breathing strategies we work on familiarizing & strengthening your postpartum body.
Weeks 1-4
REINTRODUCE
Continuing with rehab exercises and incorporating core and pelvic floor considerations, loads are increased in basic movements (squat, hinge, deadlifts), while progressions for dynamic movements are also incorporated into training.
Weeks 5-8
REINTEGRATE
Weeks 9 and beyond...
Building on the foundation established in the first two phases, we work together to transition you from the postpartum programming to getting you back to your gym or the programming you enjoy. This is where it really gets fun. We can focus on your individual goals and develop a plan.
A postpartum program individualized to your needs and goals. Getting your through early rehab stages to confidently participating in your gyms programming.
If you love olympic lifting, we can work towards getting you back under the barbell. Is your goal to run? Let’s see what we need to do to get you back out on the road. Pull-ups are your favorite movement? What can we do to work towards those?
Working together we will move forward you when your ready. A lot of times athletes wonder “when can I do ____ again?”, with this, we’ll do progressions, test movements, and then adjust and adapt as needed.
FAQS
WHAT'S THE COST?
Back to the Box is $100/month with discounts for multi-month commitment. This includes programming, modification help, video calls, movement analysis, daily check-ins if wanted, and a plan for moving forward with your goals.
WHAT EQUIPMENT DO I NEED?
The first 4 weeks can easily be done at home if you aren’t quite ready to head back into the gym yet. The programming can be adapted to use dumbbells and/or kettlebells and resistance bands. As we progress, it’s recommended to have a barbell and rings, a pull-up bar if that aligns with your goals, and other equipment you enjoy using.
WHEN CAN I START?
This program is meant to be started after your doctor clears you to workout (typically 6-8 weeks postpartum). I also strongly encourage all athletes I work with to see a pelvic floor physical therapist postpartum. They can give such valuable insight & education that can greatly impact your postpartum recovery. Pelvic floor physical therapy can be done in conjunction with Back to the Box.
WHAT HAPPENS AFTER I WORK WITH YOU?
Postpartum is forever. After working together you most likely won’t be back to where you used to be. But it’s my hope that we will have built a solid foundation physically & mentally, and that you also have a strong understanding of how to continue to move forward so that you know how to listen to your body when it’s telling you to push on or hold back.
CAN I JUST GET A PROGRAM? WITHOUT THE COACHING?
Yes! Brianna Battles has a fantastic 8 week postpartum program. I used it after my first baby. It is a great self-paced program filled with guidance and resources.
WHAT IF I'M MORE THAN A FEW MONTHS POSTPARTUM?
So you've been back to the gym and you just aren't making the progress you want, you're frustrated, or just confused. It's been a few months.
This isn't uncommon. I've had athletes come to me 4 months, 6 months, and even 12+ months postpartum.
Choose the "Private Training" option, let's chat, and figure out what the best program & coaching options for you are.
HOW DO I SIGN UP??
Ready to get started? Let's do this!
BACK TO THE BOX
$100/month
Sign up for 1:1 postpartum coaching & training and I'll be in touch within 24 hours to set up our first phonecall and arrange a day 1!
This coaching takes you from early postpartum rehab >>> back to the classes at your gym.
First building a foundation in core strength and connection, building up with squats, deadlifts, and presses, and adding in more dynamic movements such as olympic lifts, running, jumping and gymnastics.
Typically athletes run this program for 3-4 months. After building a foundation we can start incorporating some of your gyms workouts to not only segway you back into that training, but also to work on managing intensity and athlete brain in real time.
BACK TO THE BASICS
$199
8 Week program incorporating core rehab, pelvic floor considerations, and strategies to return to the gym. Focusing on overall core strength as well as lifts such as squats, deadlifts & presses.
Includes initial phone consult, 8 weeks of programing with on-going coaching support and video review. Training is driven by your progress, symptoms, needs, and goals.