SP MAMAS POSTPARTUM REHAB
PROGRAM NOTES | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4
After you’ve taken that initial 30-day postpartum period to simply recover, it’s now time to rehabilitate the entire system of your core. During this 4-week online program we will guide you through specific programming (think 4 sessions per week, 30 minutes or less per session) that will lay a sturdy foundation for your muscles, joints, mechanics, and nervous system, all for the sake of getting you prepared to take on the movements coming in the SP Shift programming or the next phase of your exercise.
This program is a silver lining to giving birth, as it gives you the opportunity to rebuild your entire core system in a way that could essentially set you up to become stronger than you were before a baby.
This program is designed in collaboration with Dr. Erica Boland of Coulee Health and coached by Carolina herself, an SP coach who has been in your shoes.
PROGRAM NOTES
Important Progam Tips
HERE ARE SOME IMPORTANT TIPS FROM COACH CAROLINA ON HOW TO GET THE MOST OUT OF THIS PROGRAM…
Each person’s healing and rehabilitation experience is unique. This program, like the others, is a supplement to your healing and rehabilitation but does not replace the advice of your healthcare team. Signs that you may need more time before moving on may include, increase in vaginal bleeding or sharp pain with prescribed movements. Please check with your care provider and chiropractor or physical therapist if you have an increase in symptoms.
The intention of this program is to help you reconnect to the entire system of your core as well as lay a foundation for effective and efficient movement mechanics.
Each day of programming has 3 parts: Core Focus, Workout, and Maintenance. Our hope is that you continue to incorporate these tools and habits into your long term fitness routine.
Please watch the INTRO VIDEOS below before you start the programming. This will share valuable information for breathing technique and intention for each movement in the sessions. Consistency with the breathwork is a key element in your rehabilitation.
The Core Focus of the sessions will help you build a foundation in your core that has potential to exceed your previous core stability. You will learn to incorporate the Functional Progression into your daily movement practice, get comfortable with the movements and learn how to vary them to keep them effective, efficient, and enjoyable.
The Workout for each day of programming is designed to gradually and progressively prepare your body for the Street Parking Shift Programming. You will begin with bodyweight movements, mobility, and stability and gradually increase the range of motion and complexity of each movement, and finally add load and minimal intensity.
The Maintenance for each session is designed to not only encourage gentle mobility work and recovery but it’s also an opportunity for you to check in with your body and how you’re feeling. Being able to take this time to pause and observe your body’s response to your training is a good habit to build now so that you can be aware of your threshold and make adaptations moving forward.
This is not a “follow along” style video program. Please watch the demo video as a reference and then take your time warming up with the Core Focus, completing the Workout, and finishing with Maintenance.
The Movement Descriptions are all included in the video along with the Movement Demo. Feel free to pause the video if you need more time to read the details.
We also recommend that you read the movement descriptions and notes with each session for additional information and details regarding intention, modifications, or substitutions.
Just like all of the Street Parking programming, feel free to modify or substitute whatever you need to accommodate for your space, weather, equipment needs etc.
If you find that you are especially sore or fatigued after a training session, please take extra time to rest and recover. The priority is intentionally healing over any type of intensity.
Try to give yourself plenty of grace in everything you do, even this. There is no “right way” to recover or heal. If you find yourself resisting doing these sessions or struggling with motivation please reach out to the SP Pregnant/Postpartum Mom Facebook group or an SP Coach for support. If you are struggling with your mental health, please reach out to your healthcare provider or consult our Mental Health Support resource for more options.
If you have any questions about the movements or exercises please email mamas@streetparking.com
We encourage you to practice FULL CORE BREATHING and creating a task specific, INTRA-ABDOMINAL PRESSURE (IAP) with all of the movements in this program. This is especially important for the CORE FOCUS movements and may require that you spend a little extra time (5-10 minutes) before or after each session practicing these techniques. Try not to worry about coordinating a particular movement with each breath and feel free to pause and reset as many times as you need. This type of breathing may feel a little awkward or unnatural at first and you may notice yourself struggling to find a rhythm for longer than a few breaths at time. That is totally normal and a part of the process. Imagine trying to learn or relearn how to play an instrument. At first it’s usually a little awkward as you fumble around for the right notes and then there is a lot of repetition of the basic chords before you can start to combine the chords into progressions, etc. Think of Full Core Breathing and IAP as the notes, combining that with the Core Focus or Functional Progression movements for the chords, and incorporating it all into your workouts as the finished piece of music. Bottom line: don’t overthink it and give yourself permission to practice often.
Scar tissue heals thicker than regular tissue and can form adhesions, or stick to, the surrounding tissues and layers. The first step in healing abdominal scar tissue begins with breath. Using a full core breath allows the layers of tissue to expand and begin to move more freely. Scars house emotion and always come with a story. This can be a part of why it may be difficult to look at or feel your scar. Following breath, begin with gentle touch, a mirror while lying down or seated, and set a timer for a few minutes to explore your scar.
Use the mobilization techniques shown in the video once the scar has healed. From the very beginning, starting with breath, scar tissue work should be done daily. It is important to remember that numbness is also a symptom and we highly encourage finding a provider local to you to assist with professional soft tissue mobilization. This is often a chiropractor and/or PT.
PROGRAM SESSIONS
WEEK 1
CORE FOCUS
3X5 BREATHS IN FUNCTIONAL
PROGRESSION 1 HOLD
WORKOUT
10 MIN MOVE FOR QUALITY
5 TABLE TOP SCAP PUSH UPS
5 TABLE TOP ROCKS
10 TOTAL SHIN BOX FLOW
5 GLUTE BRIDGES WITH BLOCK
MAINTENANCE
2 MIN/SIDE SEATED FIGURE 4
2 MIN SEATED NECK STRETCH
Workout Notes and Modifications:
The intention for this week is to focus on the fundamentals. We’re using these sessions to explore your range of motion and gently introduce simple, bodyweight movements with attention on posture and breathing.
For today’s Core Focus, just work on holding Functional Progression 1 while also incorporating your Full Core Breathing and connecting to the sensation of intra abdominal pressure in this position. It’s especially noticeable in the moment you lift each one of your legs.
Use the Scap Push Ups to practice and strengthen your shoulder stability.
When you move through the Table Top Rocks, pay attention to how you’re breathing and your ability to maintain IAP. You may notice some coning or doming of your belly as your hips shift forward, try resetting your breath and if that doesn’t help you manage the pressure scale the range of motion.
The Shin Box Flow is a great way to open up your hips and explore the range of motion after all of the changes and shifts from pregnancy and birth.
For the Glute Bridges, if you don’t have a yoga block, feel free to use a foam roller or rolled up towel. Try not to clench the glutes with maximum effort. Instead, imagine allowing the glutes to contract but focusing more on isometrically dragging your heels back and maintaining gentle pressure on the block so that it doesn’t fall.
Seated Figure 4 - Target Area: Piriformis, Glutes, Hips, Lower Back
Seated Neck Stretch - Target Area: Shoulders, Neck, Jaw
Core Focus:
3 x 5 breaths in Functional Progression 1 Hold
20 total Resisted Roll
*Feel free to alternate these or do half on one side and then half on the other
Workout:
4 Rounds of
5 Cat/Cows
5 Wall Angels
5 Elevated/Wall Scap Shrugs
2 Min Walk
Maintenance:
2 min/Side Banana Pose (Supine side bend)
2 min Corpse Pose
Workout Notes and Modifications:
Today we introduce the Resisted Roll. Feel free to alternate these or do half on one side and half on the other. Focus on rotating or rolling only as far as you need to feel your core begin to resist the weight of your legs. It might be a small movement and that’s ok! Remember to allow legs to split or scissor slightly as you roll to the side and bring legs back in line when you return to center.
For the Cat/Cows focus on initiating the movement from your tailbone or pelvis. Be mindful of over stretching the belly and shorten the range of motion around your belly if it feels uncomfortable.
For the wall angels, focus on keeping your ribs and pelvis parallel to each other. Don’t worry about forcing the back of your hands to stay in contact with the wall the entire time. Just keep your arms as close to the wall as possible without flaring the ribs.
Find a height for the Elevated Scap Shrugs that allows you to practice Full Core Breathing and IAP without any coning or doming of your belly. Try using a counter or table if you need to!
Walk - If you can’t walk outside due to weather, time, or location, feel free to walk in place for 1 minute or do a very low (less than 10-12 inches) step up.
Banana Pose - Target Area: Intercostals, Hips, IT Band
Corpse Pose - Use this position to down regulate your nervous system and continue to encourage your body’s healing and recovery. This can be a helpful pose to reconnect to your body and assess how you’re feeling physically and emotionally.
The core focus of this program will help you build a foundation in your core that has potential to exceed your previous core stability. You will learn to incorporate the Functional Progression into your daily movement practice, get comfortable with the movements and learn how to vary them to keep them effective, efficient, and enjoyable. Below you’ll find more details on the intention of the Core Focus for each week.
Week 1: Establish your core as a canister with sagittal plane movement stability. You will learn to connect on a deep level with your physical body and gain a respect for understanding physical cues while connecting your breath to building the strength of your core as a canister.
Week 2: Wake up your obliques and engage your core through the natural sling system of your body. This week the Functional Progression will connect important glute and pelvic floor activation with core work, an important step in pelvic floor health!
Week 3: Decrease in points of support on the ground will challenge the core and pelvic floor to support the body in all three planes of movement.
Week 4: Putting it all together! You now have the full Functional Progression to use individual movements and transitions or emphasize as a complete flow. From here forward you can use this as the supplements to your movement the same way vitamins are the supplements to your nutrition. It is never a boxed to be checked but a continuous practice of building a solid foundation, the way we were designed.
When your breath and core are stabilized, your extremities are better supported and from there you can build and improve, strength, endurance, range of motion, and balance!
Core Focus:
3 x 5 on each side Functional Progression 1
20 total Resisted Roll
*Feel free to alternate these or do half on one side and then half on the other
Workout:
3 Rounds of
30 Sec. Child's Pose
10 Total Shin Box to Kneeling
10 Total Table Top Shoulder Taps
5 Tempo Good Mornings 3131
Maintenance: Newborn/Caregiver Maintenance
Workout Notes and Modifications:
Today we explore some movements in Functional Progression 1. Only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and that's ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
Resisted Roll - Feel free to alternate these or do half on one side and half on the other. Focus on rotating or rolling only as far as you need to feel your core begin to resist the weight of your legs. It might be a small movement and that’s ok! Remember to allow legs to split or scissor slightly as you roll to the side and bring legs back in line when you return to center.
Child’s Pose is programmed as a tool for helping you relax your pelvic floor. Try to be still and practice Full Core Breathing in this pose. Feel free to rest your chest, head, or arms on a pillow or elevated surface if you need to. If this is uncomfortable on your knees feel free to sit on a rolled up blanket or towel to take some of the bodyweight off of your knees.
For the Shin Box to Kneeling, feel free to use your hands on the ground or a nearby chair or surface to support your body as you lift up. If you have sensitive knees, try doing this movement on a softer surface like a blanket or towel.
Table Top Shoulder Taps - Pay attention to how you’re breathing and where you’re holding tension. It can be tempting to “suck the belly in” here. Try to continue to practice Full Core Breathing. Try to keep your torso really still and resist any shifting in your hips.
The Tempo for the Good Mornings is lower for a count of 3, hold at the bottom for 1, rise up for a count of 3, reset at the top for 1. Don’t worry about getting that exactly “right”. Just focus on going slowly to focus on your breathing.
Today’s Workout is a little shorter so that you can have a little extra time for today’s Maintenance. For today’s Maintenance session we encourage you to check out the Newborn/Infant Caregiver Maintenance video in the Energy Specific Section of the Maintenance Library which can be completed in less than 15 minutes.
Core Focus:
3 x 5 on each side Functional Progression 1
20 Total Resisted Roll
2 x 5 Each Functional Progression 2 without kick
*Feel free to alternate these or do half on one side and then half on the other
Workout:
10 min Move for Quality
5 Tempo Box Squats
5 Kneeling No Push Up Inchworms
30 Seconds Low Step Ups
Maintenance:
1min/Side Dynamic Lunge/Tripod
1 min Corpse Pose
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the new Core Focus movement, Functional Progression 2 without the kick, focus on keeping your shoulder active and the side body contained. Resist letting your side body sink down towards the floor throughout the entire movement, especially when you return to the start position. You can also try starting on your palm with your arm straight or keeping your knees together, if that allows you to minimize the abdominal doming.
For the Tempo Box Squats you can follow 3131 or lower for a count of 3, hold at the bottom for 1, rise up for a count of 3, reset at the top for 1. Don’t worry about getting that exactly “right”. Just focus on going slowly to focus on your breathing. This is a little different from a regular air squat and requires you to shift your hips back further. Pay attention to your lower back and try to maintain a neutral spine.
The Kneeling No Push Up Inchworms allow you to see how your body responds to the demand of a modified plank position. Focus on your Full Core Breathing and IAP and use this to connect to your shoulder stability and core strength as well as an important first step in a progression towards movements like burpees!
For the Low Step Ups use something very low or at least less than 15-18 inches high. It should be something that you can step on and off of quickly to encourage your heart rate to elevate while you focus on your breathing and posture.
Dynamic Lunge/Tripod - Target Area: Hip flexors, Psoas, Adductors, Hamstrings
Corpse Pose - Use this position to down regulate your nervous system and continue to encourage your body’s healing and recovery. This can be a helpful pose to reconnect to your body and assess how you’re feeling physically and emotionally.
Week 2
Core Focus:
3 x 10 on each side Functional Progression 1
3 x 10 on each side Functional Progression 2 with kick
3 x 5 on each side 3 second static hold in Functional Progression 3
*Feel free to alternate these or do half on one side and then half on the other
Workout:
8-10 Min Move for Quality
10 Wall Angels
5 Elevated Push Ups
5 Per side Shin Box to Low Lunge
Maintenance:
1 min/side Thread the Needle
2 Min Supported Supine Chest Opener
Workout Notes and Modifications:
This week we are focusing on increasing range of motion, practicing coordination, and building stability.
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 with a kick, if you find your belly coning or doming, try resetting your breath and IAP or modify to FP 2 without the kick until it feels more comfortable. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the static hold in FP3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Wall Angels - if you can work towards bringing the back of your hands in contact with the wall a little more that would be awesome but remember the priority is neutral spine and Full Core Breathing.
Elevated Push Ups - You might be surprised by how challenging these are. That’s totally normal! Your strength will return with time! In the meantime, think of push ups as a full body, movement that requires some demand from your core. Modify to a height, even a table or counter top, that allows you to maintain integrity in your core throughout the entire movement.
Shin Box to Low Lunge - This is the next step in the progression towards full lunges or step ups. Take your time with these movements! Feel free to use your hands on the ground or a nearby chair or surface to support your body as you lift up. If you have sensitive knees, try doing this movement on a softer surface like a blanket or towel.
Supported Supine Chest Opener - If you have a yoga block or foam roller you could use that as well. For some people it feels better to put the object length wise (up and down your spine) between the shoulder blades. Find an option that is comfortable for you. Feel free to prop your head up on an extra cushion or pillow if you feel too much strain in your neck.
Core Focus:
3 x 10 each Functional Progression 1
3 x 10 each Functional Progression 2
3 x 10 each Functional Progression 3
*Feel free to alternate these or do half on one side and then half on the other
Workout:
5 Rounds of
1min Walk/Low Step Ups
5 Per side Table Top to Tripod
5 Tempo Air Squats 3131
Maintenance:
1-2 Min/Side Lunge w/Twist
1 Min Child's Pose
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the repetitions of FP3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Walk - If you can’t walk outside due to weather, time, or location, feel free to walk in place for 1 minute or do a very low (less than 10-12 inches) step up.
Table Top to Tripod - This movement might seem super simple but it is a functional movement that is a part of actions like getting up off the ground or even burpees. Move intentionally through this and pay attention to your Full Core Breathing and IAP as your bring your leg forward.
For the Tempo Air Squats you can follow 3131 or lower for a count of 3, hold at the bottom for 1, rise up for a count of 3, reset at the top for 1. Don’t worry about getting that exactly “right”. Just move slowly to focus on your breathing. Pay attention to your lower back and try to maintain a neutral spine. Feel free to use the support of a post to hold onto or a target (like a chair or wall ball) underneath you.
Core Focus:
3 x 10 each Functional Progression 1
3 x 10 each Functional Progression 2
3 x 10 each Functional Progression 3
3 sets of 5 breaths at the top in Functional Progression 4
Workout:
10 Min Move for Quality
7 Table Top Inchworms
10 Lateral Step Ups
20 sec hold per side Functional Progression Variation
Maintenance:
2-5 Min Legs Up the Wall
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the repetitions of Functional Progression 3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Today we introduce Functional Progression 4 and practice breathing in this position. This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Table Top Inchworms - Think of this as just a part of the progression in preparing for more demanding movements like inchworms, burpees, and devil presses. Take your time with each step and notice how your body responds to the new demands.
Lateral Step Ups are a great sub for lunges and step ups! Pick a height that allows you to focus on maintaining level hips and a neutral spine.
Static Hold in FP 2 - Choose a variation of FP 2 (palm, knees together, knees wide, with or without kick through, etc.) that allows you to practice Full Core Breathing and IAP. This is a great modification for plank position while you continue to rehabilitate your core.
Legs Up The Wall - Use this position to down regulate your nervous system and continue to encourage your body’s healing and recovery. This can be a helpful pose to do before bed if you have trouble falling asleep!
Core Focus:
3 x 10 each Functional Progression 1
3 x 10 Each Functional Progression 2
3 x 10 each Functional Progression 3
3 sets of 5 breaths Functional Progression 4
Workout:
4 Rounds of
1 min Walk/Low Step Ups
10 Elevated Push Ups
5 Good Morning+Air Squat
Maintenance:
1 min/side Single Leg Forward Fold
1 min/side Childs Pose with Lateral Side Bend
2 Min Supported Supine Chest Opener
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the repetitions of Functional Progression 3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Functional Progression 4 - This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Walk - If you can’t walk outside due to weather, time, or location, feel free to walk in place for 1 minute or do a very low (less than 10-12 inches) step up.
Elevated Push Ups - You might be surprised by how challenging these are. That’s totally normal! Your strength will return with time! In the meantime, think of push ups as a full body, movement that requires some demand from your core. Modify to a height, even a table or counter top, that allows you to maintain integrity in your core throughout the entire movement.
Good Morning + Air Squat - This does not need to be done at a super slow tempo but try to take your time with the movements so that you can feel how it affects your ability to connect to your core and pelvic floor. Practice Full Core Breathing and IAP but explore changing when you inhale and exhale throughout the movement and notice how that feels in your body.
Single Leg Forward Fold - Target Area: Hamstrings, Lower Back
Child's Pose with Lateral Side Bend - Lower Back, Intercostals, Adductors
Supported Supine Chest Opener - If you have a yoga block or foam roller you could use that as well. For some people it feels better to put the object length wise (up and down your spine) between the shoulder blades. Find an option that is comfortable for you. Feel free to prop your head up on an extra cushion or pillow if you feel too much strain in your neck.
WEEK 3
Core Focus:
*Feel free to alternate these or do half on one side and then half on the other
2 x 10 each side Functional Progression 1
2 x 10 Each side Functional Progression 2
2 x 10 each side Functional Progression 3
2 x 10 Functional Progression 4
2 x 10 Resisted Roll
2 x 10 Shin Box to Lunge
Workout:
5 Rounds
20ft Bear Crawl
10 Reverse Lunges (Alternating)
10 Seated Strict Shoulder Press
Maintenance:
1 min/Side Deer Pose
2 min Abdominal Massage
Workout Notes and Modifications:
This week we introduce more volume and Shift style programming for quality rather than time, reps, or weight. This doesn’t mean you need to go faster through the movements, but hopefully now that you've been practicing them, you can move a little more fluidly through the series. You also start to work with Kettlebells and Dumbbells! Yay! Just make sure you keep the total load under 30-35#s.
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the repetitions of Functional Progression 3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Functional Progression 4 - This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Resisted Roll - Feel free to alternate these or do half on one side and half on the other. Focus on rotating or rolling only as far as you need to feel your core begin to resist the weight of your legs. It might be a small movement and that’s ok! Remember to allow legs to split or scissor slightly as you roll to the side and bring legs back in line when you return to center.
Shin Box to Low Lunge - This is the next step in the progression towards full lunges or step ups. Take your time with these movements! Feel free to use your hands on the ground or a nearby chair or surface to support your body as you lift up. If you have sensitive knees, try doing this movement on a softer surface like a blanket or towel.
Bear Crawl - This is a great tool for building shoulder stability and core strength. We love it as a modification for wall walks, sit ups, or even inchworms while you continue to rehabilitate your core and pelvic floor muscles.
Reverse Lunges - Feel free to shorten the range of motion or use assistance from a wall or something to help with balance or stability. If you are still healing any pubic symphysis dysfunction, you are welcome to sub later step ups or lunges.
Seated Strict Shoulder Press - This can be done on a box or chair or for a little extra challenge you could try sitting on the floor with your legs extended in front. Whatever you choose focus on maintaining a neutral spine. You can also keep your arms slightly forward rather than directly by your ears in the overhead position to allow you to maintain integrity through your midline.
Deer Pose - Similar to Pigeon but a little more forgiving on your hips and knees. Feel free to sub Thread the Needle if it doesn’t feel effective for you.
Abdominal Massage - We tend to hold a lot of tension in the belly. Use this exercise to relax your abdominal muscles so that you can fully rehabilitate your core.
Core Focus:
2 x 10 each side Functional Progression 1
2 x 10 Each side Functional Progression 2
2 x 10 each side Functional Progression 3
2 x 10 Functional Progression 4
2 each side Transition 1
2 x 10 Good Mornings
Workout:
10 Min Move For Quality
8 KB or Single DB Deadlifts
20 ft. Waiter Walk (R)
20 ft. Waiter Walk (L)
8 Ring Rows
Maintenance:
Newborn/Caregiver Maintenance
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the repetitions of Functional Progression 3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Functional Progression 4 - This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Today we introduce Transition 1 - This is an extension of the Resisted Roll and can be a helpful tool for approximating the rectus abdominal muscles. Take it slow and try to move with your own core strength rather than momentum.
Good Mornings - These don’t need to follow a specific tempo but don’t rush them. Really focus on Full Core Breathing and creating some IAP at the top or beginning of the movement and maintaining it throughout the movement.
DB Deadlifts - Keep the total under 30-35#s. Take your time with these. Make sure you’re breathing throughout the entire movement and try to practice maintaining some IAP as you resist the weight of the load.
Waiter Walk - We love this movement for shoulder and core strength! Its a great option for a modification for sit ups, v-ups, toes to bar, etc. as you continue to rehab your core and pelvic floor. Keep your elbow in line with your shoulder and your wrist locked out.
Keep the weight light and if you really want to challenge yourself, try holding a KB by the handle with the bottom facing up!
Ring Rows - Choose a variation or height that allows you to manage any coning or doming in your belly. You can also use a TRX, or a supine row from a barbell in the rack. If you don't have any of these options, feel free to sub a Bent Over Row.
For today’s Maintenance session we encourage you to check out the Newborn/Infant Caregiver Maintenance video in the Energy Specific Section of the Maintenance Library which can be completed in less than 15 minutes.
Core Focus:
2 x 10 each side Functional Progression 1
2 x 10 Each side Functional Progression 2
2 x 10 each side Functional Progression 3
2 x 10 Functional Progression 4
5 each side Transition 1
2 x 10 Shin Box to Lunge
Workout:
5 Rounds
1 Min Walk, Row, Bike, Low Step Ups
10 Elevated Push Ups
10 Lateral Lunges
Maintenance:
2 Rounds of
1 min/side Low Lunge to Half Kneeling
1 min Cobblers Pose
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the repetitions of Functional Progression 3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Functional Progression 4 - This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Transition 1 - This is an extension of the Resisted Roll and can be a helpful tool for approximating the rectus abdominal muscles. Take it slow and try to move with your own core strength rather than momentum.
Shin Box to Low Lunge - This is a great way to warm up and prepare your body for lunges, step ups, and squats. Take your time with these movements! Feel free to use your hands on the ground or a nearby chair or surface to support your body as you lift up. If you have sensitive knees, try doing this movement on a softer surface like a blanket or towel.
Walk, Row, Bike, Low Step Ups - Choose one of these options that allows you to elevate your heart rate without any impact. It should be something that you are comfortable moving through without holding your breath.
Elevated Push Ups - You might be surprised by how challenging these are. That’s totally normal! Your strength will return with time! In the meantime, think of push ups as a full body, movement that requires some demand from your core. Modify to a height, even a table or counter top, that allows you to maintain integrity in your core throughout the entire movement.
Lateral Lunges - If you have any pubic symphysis dysfunction or notice pelvic discomfort during this movement, feel free to shorten the range of motion or sub a Sumo Stance Good Morning or Lateral Step Up
Low Lunge to Half Kneeling - Target Area: hip flexors, psoas, hamstrings, lower back
Cobblers Pose - Adductors, hamstrings, lower back, relaxing the pelvic floor
Core Focus:
2 x 10 each side Functional Progression 1
2 x 10 Each side Functional Progression 2
2 x 10 each side Functional Progression 3
2 x 10 Functional Progression 4
5 each side Transition 1
5 each side Transition 2
2 x 10 Lateral Lunge
Workout:
10 Min Move For Quality
8 Step In/Out Burpees
8 Goblet Squats
Maintenance:
2-5 Min Wall Saddle Stretch
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and that's ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming.
For the repetitions of Functional Progression 3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Functional Progression 4 - This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Transition 1 - This is an extension of the Resisted Roll and can be a helpful tool for approximating the rectus abdominal muscles. Take it slow and try to move with your own core strength rather than momentum.
Today we introduce Transition 2. This movement is a great tool to engage and strengthen glutes and core. We love this as a modification for traditional “ab exercises” or as a warm up for squats, lunges, and deadlifts!
Lateral Lunges - If you have any pubic symphysis dysfunction or notice pelvic discomfort during this movement, feel free to shorten the range of motion or sub a Sumo Stance Good Morning or Lateral Step Up
Step In/Out Burpees - Remember, the goal right now is to move for quality and not intensity or speed. Make sure that you’re not holding your breath throughout the movement and pay attention to how your body responds to this compound and dynamic movement. We would love for you to practice moving from the standing position to the ground and back up but you are welcome to modify this and stop at hands and knees or table top if you prefer. Feel free to modify to a No push up Step In/Out Burpee or an Elevated Burpee if you prefer.
Goblet Squats - Keep the total weight under 30-35#s. Pay attention to your lower back and try to maintain a neutral spine. Feel free to use the support of a post to hold onto or a target (like a chair or wall ball) underneath you. You may also sub regular Air Squats or Box Squats.
Wall Saddle Stretch - The intention here is to encourage relaxing the pelvic floor muscles. If you have a Coregeous Ball you can try deflating it to about 70% and placing it under your perineum. You could also use a rolled up soft blanket or pillow but if you prefer not to it’s totally fine to just do this seated directly on the floor.
WEEK 4
Core Focus:
10 each side Functional Progression Flow
2 x 5 breaths in Functional Progression 4
10 Good Mornings
Workout:
12 Min EMOM
Min 1: 3 Inchworms + 8 Ring Rows Rows
Min 2: 3 Inchworms + 8 KB Deadlift
Maintenance:
1 min/side Single Leg Forward Fold
1 min/side Childs Pose with Lateral Side Bend
2 Min Supported Supine Chest Opener
Workout Notes and Modifications:
This week we practice integrating the Functional Progressions into your regular warm ups and as options for modifying movements in the regular programming. We took real Shift programming and modified it to show you how you can use it while you continue to rehab and rebuild moving forward.
Functional Progression Flow - The Demo Video shows the option of doing the repetitions on one side first but you are totally welcome to try alternating or breaking up the movements/reps/sides to create your own flow that feels fluid and natural. Don’t worry if you miss a rep or have to repeat a side, with practice this will feel much more comfortable and you’ll be able to come up with your own combos!
Functional Progression 4 - This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Good Mornings - These don’t need to follow a specific tempo but don’t rush them. Really focus on Full Core Breathing and creating some IAP at the top or beginning of the movement and maintaining it throughout the movement.
Inchworms - Focus on maintaining active shoulders and a neutral spine (bend your knees a lot if you need to!). Take your time with each step and notice how your body responds to the new demands.
Ring Rows - Choose a variation or height that allows you to manage any coning or doming in your belly. You can also use a TRX, or a supine row from a barbell in the rack. If you don't have any of these options, feel free to sub a Bent Over Row.
DB Deadlifts - Keep the total weight under 30-35#s. Take your time with these. Make sure you’re breathing throughout the entire movement and try to practice maintaining some IAP as you resist the weight of the load. Feel free to sub a single Dumbbell if you don’t have a KettleBell.
Single Leg Forward Fold - Target Area: Hamstrings, Lower Back
Child's Pose with Lateral Side Bend - Lower Back, Intercostals, Adductors
Supported Supine Chest Opener - Chest, Shoulders, Diaphragm
Core Focus:
2 x 10 Functional Progression 1
2 x 10 Functional Progression 3
2 x 10 Resisted Roll
2 x 10 Shin Box to Lunge
Workout:
4 Rounds
1 Min Walk, Row, Bike, Low Step Ups
1 Min Alternating Step Up
1 Min KB/DB Swing
1 Min Rest
Maintenance:
1min/side Box Pigeon
2 min Legs up the wall
Workout Notes and Modifications:
In Functional Progression 1, only extend the arms and legs as far as you can without any coning in your belly. That may only be a few inches and thats ok. Focus on your Full Core Breathing and IAP and moving slowly. Gradually increase the range of motion over the next few weeks. You can also try just extending legs and keeping the arms up at center.
For the repetitions of Functional Progression 3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Resisted Roll - Feel free to alternate these or do half on one side and half on the other. Focus on rotating or rolling only as far as you need to feel your core begin to resist the weight of your legs. It might be a small movement and that’s ok! Remember to allow legs to split or scissor slightly as you roll to the side and bring legs back in line when you return to center.
Shin Box to Low Lunge - This is a great way to warm up and prepare your body for lunges, step ups, and squats. Take your time with these movements! Feel free to use your hands on the ground or a nearby chair or surface to support your body as you lift up. If you have sensitive knees, try doing this movement on a softer surface like a blanket or towel.
Walk, Row, Bike, Low Step Ups - Choose one of these options that allows you to elevate your heart rate without any impact. It should be something that you are comfortable moving through without holding your breath.
Alternating Step Up - Choose a height that feels comfortable and allows you to focus on your breathing and maintaining a neutral spine.
KB/DB Swing - Keep the total weight under 30-35#s. Take your time with these. Make sure you’re breathing throughout the entire movement and try to practice maintaining some IAP as you resist the weight of the load. Feel free to sub a single Dumbbell if you don’t have a KettleBell.
Box Pigeon - Target Area: Piriformis, Glutes, Lower Back
Legs Up The Wall - Use this position to down regulate your nervous system and continue to encourage your body’s healing and recovery. This can be a helpful pose to do before bed if you have trouble falling asleep!
Core Focus:
2 x 5 on each side 3 second static hold in Functional Progression 3
2 x 10 Resisted Roll
2 x 10 each Functional Progression 2
2 x 10 Lateral Lunge
Workout:5 Rounds of
10 Goblet Squats
5 Per Side FP 2
20 Bear Crawl
10 Glute Bridges
Maintenance:
2min Child's Pose
1 min/side Reclined Spinal Twist
Workout Notes and Modifications:
For the static hold in FP3, be sure to BREATHE! Remember that you don’t have to fully extend your arm and leg to get the intended stimulus. Smaller movement with more focus on stability and breath is key.
Resisted Roll - Feel free to alternate these or do half on one side and half on the other. Focus on rotating or rolling only as far as you need to feel your core begin to resist the weight of your legs. It might be a small movement and that’s ok! Remember to allow legs to split or scissor slightly as you roll to the side and bring legs back in line when you return to center.
For the Functional Progression 2 choose an option, with or without the kick, that allows you to practice without too much abdominal coning or doming. You can also try starting on your palm with your arm straight if that allows you to minimize the abdominal doming. In the original Shift programming this movement was Sit Ups.
Lateral Lunges - If you have any pubic symphysis dysfunction or notice pelvic discomfort during this movement, feel free to shorten the range of motion or sub a Sumo Stance Good Morning or Lateral Step Up
Goblet Squats - Keep the total weight under 30-35#s. Pay attention to your lower back and try to maintain a neutral spine. Feel free to use the support of a post to hold onto or a target (like a chair or wall ball) underneath you. You may also sub regular Air Squats or Box Squats.
Bear Crawl - This is a great tool for building shoulder stability and core strength. We love it as a modification for wall walks, sit ups, or even inchworms while you continue to rehabilitate your core and pelvic floor muscles. In the original Shift programming this movement was Mountain Climbers.
For the Glute Bridges, if you don’t have a yoga block, feel free to use a foam roller or rolled up towel. Try not to clench the glutes with maximum effort. Instead, imagine allowing the glutes to contract but focusing more on isometrically dragging your heels back and maintaining gentle pressure on the block so that it doesn’t fall. In the original Shift programming this movement was Glute Bridges.
Child's Pose - Target Area: Lower Back, Hips, Adductors
Reclined Spinal Twist - Lower Back, Obliques, IT Band, Hips
Core Focus:
20 total Functional Progression 4
2 x 10 Resisted Roll
2 each side Functional Progression Flow
2 x 10 Shin Box to Lunge
10 Good mornings
10 Air Squats
Workout:
10 Min EMOM
Min 1: 5 Step in/out Burpees + Max Air Squats
Min 2: 5 Step in/out Burpees + Max Strict Press
Maintenance:
2 Rounds of
1 min/side Low Lunge to Half Kneeling
2-5 Min Wall Saddle Stretch with Full Core Breathing
Workout Notes and Modifications:
Functional Progression 4 - This position creates an added demand to your core and breathing mechanics as you resist the pull of gravity. Focus on keeping your shoulders active, spine neutral, really strengthening those breathing muscles!
Resisted Roll - Feel free to alternate these or do half on one side and half on the other. Focus on rotating or rolling only as far as you need to feel your core begin to resist the weight of your legs. It might be a small movement and that’s ok! Remember to allow legs to split or scissor slightly as you roll to the side and bring legs back in line when you return to center.
Functional Progression Flow - The Demo Video shows the option of doing the repetitions on one side first but you are totally welcome to try alternating or breaking up the movements/reps/sides to create your own flow that feels fluid and natural. Don’t worry if you miss a rep or have to repeat a side, with practice this will feel much more comfortable and you’ll be able to come up with your own combos!
Shin Box to Low Lunge - This is a great way to warm up and prepare your body for lunges, step ups, and squats. Take your time with these movements! Feel free to use your hands on the ground or a nearby chair or surface to support your body as you lift up. If you have sensitive knees, try doing this movement on a softer surface like a blanket or towel.
Good Mornings - These don’t need to follow a specific tempo but don’t rush them. Really focus on Full Core Breathing and creating some IAP at the top or beginning of the movement and maintaining it throughout the movement.
Air Squats - Pay attention to your lower back and try to maintain a neutral spine. Feel free to use the support of a post to hold onto or a target (like a chair or wall ball) underneath you.
For the flow of today’s Workout you will start each minute by completing 5 Step In/Out Burpees and then use the remaining time in the minute to do as many Air Squats or Strict Presses as you can. Try to complete the Burpees in less than 40 seconds or feel free to scale then number of reps down to 3 or 4.
Step In/Out Burpees - Remember, the goal right now is to move for quality and not intensity or speed. Make sure that you’re not holding your breath throughout the movement and pay attention to how your body responds to this compound and dynamic movement. We would love for you to practice moving from the standing position to the ground and back up but you are welcome to modify this and stop at hands and knees or table top if you prefer. Feel free to modify to a No push up Step In/Out Burpee or an Elevated Burpee if you prefer.
Strict Shoulder Press - Focus on maintaining a neutral spine. You can also keep your arms slightly forward rather than directly by your ears in the overhead position to allow you to maintain integrity through your midline.
Low Lunge to Half Kneeling - Target Area: hip flexors, psoas, hamstrings, lower back
Wall Saddle Stretch - The intention here is to encourage relaxing the pelvic floor muscles. If you have a Coregeous Ball you can try deflating it to about 70% and placing it under your perineum. You could also use a rolled up soft blanket or pillow but if you prefer not to it’s totally fine to just do this seated directly on the floor.