Week 1-1

Welcome to the first workout! This workout is designed to be done no earlier than week 4-10 postpartum. If you are wanting to start earlier, try out early postpartum recovery program (free)!

Start each workout with this core warm-up! Each week it will progress to be more challenging!

Scroll down the page to see each portion of the workout!

You can either do all four portions (Core Warm Up, Part A, B, and C) or just 1-2 parts for the workout depending on time. If you do only a portion of the workout, continue from the video you left off.

Ex/ You did Workout 1, Core Warm Up and Part A on Monday. Tuesday, you would do Core Warm Up and Workout 1 Part B and C.

Workout 1:

You'll need:

  • Mini Band
  • Pilates Ball
  • Long Resistance Band + Attachment Point

Part A:

2 rounds, 30 seconds each

  • Kneeling Squat (Mini Band or Ball, Support for Knees)
  • Banded Good Morning (Long Resistance Band)
  • Clamshell: External and Internal Rotation (Mini Band, Ball)

Part B:

2 rounds, 30 seconds each

  • 90/90 Hip Extension (Bodyweight)
  • 90/90 Side Body Opener (Bodyweight)

Part C:

3 rounds, 30 seconds each

  • Half Kneeling Pallof Press (Long Resistance Band, Attached around knee to hip level)
  • Glute Bridge Pull Down (Same band and attachment)
  • Opposite Knee Press (Bodyweight)

Complete and Continue