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BACK TO THE BOX
For the Postpartum Athlete
12 week remote coaching & training program incorporating core rehab, pelvic floor considerations, and strategies to help reintegrate you with your community while progressing you through those first few months of postpartum exercise at a speed appropriate for you.
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 9-12
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 $199 for the 12 weeks of coaching. 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 12 WEEKS?
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.
HOW DO I SIGN UP??
Ready to get started? Let's do this!