Professional Documents
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Postpartum Program Phase 1
Postpartum Program Phase 1
Postpartum Program Phase 1
If we haven’t already met, I’m Sheridan! Head of Nutrition at Coach Mark Caroll. If you’re
here, you know all about Mark and his world-class training & nutrition methods. And
together, we’re taking that knowledge into the pregnancy and postnatal fitness space.
I’m proudly a mum of two under two (send help). I’m also a coach, nutritionist and
registered nurse with a key passion in pre and postnatal training and nutritIon.
Mark came to me with an idea — creating a pre and postnatal series. His main objective?
To provide women who know and love his methods with a safe, yet highly effective
pre and postnatal program.
Mark noticed that women doing his programs were feeling lost and overwhelmed
through and after pregnancy. We wanted to bring back their confidence.
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We wanted to create a resource that was:
Affordable
Evidence-based.
I hope this guidebook gives you all of the above and so much
more. Researching, learning and implementing these exercises
really helped with my pregnancies. And I believe it can for you
too!
If you’re here, you’ve most likely come from doing one of the
Coach Mark Carroll series (BBB, YGC or the Challenges). First
off, how amazing are they? Now, this program will feel very
different to the CMC programs you have done in the past. The
workouts are modified, often at times feeling slow-paced or
‘too easy’ at times. There will also be concepts in this guidebook
that conflict with information in Mark’s other guidebooks — trust
us, it’s for good reason:
We want to get you back into The BBB Series and YGC, and it will
all come in time.
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BODY IMAGE
I vividly remember the first glance I got of
my first post-birth body. It was a shock. I
stood there with my empty (jiggly) belly,
an adult-sized diaper, stretch marks,
loose skin, dark circles under my eyes and
thought “wow, who is this person?”.
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So while this guidebook says you should do X
amount of workouts, there’s no rush to be anywhere
other than where you are. I’m here to give us both
permission to just focus on what really matters in this
period — rest, recovery, rehabilitation, sleep, good
nutrition and our mental health. Everything else will
come with time.
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YOUR 6-WEEK CHECK-UP
Women have A LOT of checkups in
pregnancy. Blood tests, ultrasounds and
weeing in cups become the norm. Everyone
seems to really care about how you’re
doing and how your baby is doing. Then…
you give birth. If you’ve had a caesarean
you were probably told to rest and not lift
anything heavier than your baby. If you
had a vaginal birth, my guess is that you
weren’t really told much about how to
recover or how your body works after birth.
And then you go to your 6-week check-up.
Cleared.
Cleared?
But perhaps you’re thinking, it’s fine Ideally, I wouldn’t refer to the process of
because you’ve been DYING to get back birthing the same way I would a typical
into the gym. After all, you’ve experienced injury. But it deserves the same respect.
months of physical changes, having body Muscles, ligaments and other connective
aches and less mobility. Even moving tissue are damaged, and the healing
felt downright uncomfortable as you process takes time. Sure, you’ve been
approached your due date. Now you feel cleared for exercise, but that doesn’t mean
like there’s some freedom in your body, you’re ready to go back to what you were
and that you’re ready to go back to what doing beforehand.
you were doing pre-pregnancy.
You wouldn’t (knowingly) build
But it’s not fine and you’re not ready. your dream house on a cracked
Yes, your mind might feel ready but your foundation. Don’t try building
body is not. full-body strength before
investing in your pelvic floor and
The truth is you NEED a dedicated core. You’ll just end up needing to
period of rehabilitation! tear down that home to re-pour
Trust. That. Process! the foundation.
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We don’t rush the fourth trimester (aka.
postnatal). It’s reserved for healing,
bonding with the bub, and leaning into
the rehabilitative process. There is no
deadline or strict timeline. We’ll slowly
progress movement patterns in a way
that will:
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THE ‘MUMMY TUMMY’
If there is one term I hate more than ‘the bounce back’ it’s the ‘Mummy Tummy.’ But I
do want to touch on the topic as it’s the most common aesthetic complaint I receive.
‘Mummy tummy’ is that extra shelf of abdominal tissue that looks like a ‘pooch’. Women
often complain it makes them look pregnant despite giving birth many months or years
ago.
What is it?
‘Mummy Tummy’ can be a
combination of a few things
including excess abdominal
fat (this can be improved with
a calorie deficit), unresolved
diastasis, and poor healing
of a caesarean scar.
Note
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What can you do about it?
Not rushing
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POSTPARTUM NUTRITION
You’re probably well versed in macros/calories if you’ve done any of Mark’s previous
guides or challenges, meaning you might expect a lot of talk about energy balance and
deficits in this guidebook. Many of you will start this guidebook when you are very early
into your postpartum period. Some of you as soon as six weeks postpartum and you’re
probably wondering:
There will be two types of women who will In my opinion, dieting is not ideal in
be doing this program: the early weeks postpartum. I’d highly
encourage you not to choose this goal
Women who have given birth very for yourself — just yet. It’s why we don’t
recently (< 5 months) deep dive into energy balance and
deficits (this comes in the Postpartum
Women who are >5 months Level Two Program). I’ve touched on the
postpartum and want to return body changes that you’ll experience, I
to exercise yet require a period of know that the temptation to diet is REAL!
rehabilitation before increasing their I’m 9 weeks postpartum as I’m writing this
intensity. and every day I fight with my inner mean
girl who wants to diet and lose fat so
I want to talk to the new mamas first. desperately!
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Some days she almost wins
but then I remind her of a few
things:
My body still has a lot of healing to do. Now I’m not here to tell you what you
Tissue healing can be expected to take should or shouldn’t do with your body. But
12-16 weeks, and more if you’ve had I’m here to say I get it. I know it’s hard. If you
a C-Section. We know that in order to can focus your attention away from what
lose fat, we need to eat fewer calories your body looks like right now, knowing
than our body needs on a daily that there’ll be a time when your body is
basis. Healing requires energy and
healed AND you’re well-rested (those days
micronutrients, which are two things
are coming I promise, I know it doesn’t feel
that a deficit takes away.
like it right now in the trenches but they
are coming) that a fat loss phase might
I am sleep deprived. Sleep deprivation
increases the hunger hormone Ghrelin be more appropriate.
and decreases the satiety hormone
Leptin (which means I’m ‘hangry’ a lot My recommendation for women who
of the time). Couple this with the fact are newly postpartum is to aim for
that I’m sleeping around 3-5 hours per maintenance and focus on slowly
night (not in one stretch, of course) rebuilding the muscle they may have lost
and it means that I have MORE awake during pregnancy.
time and MORE time to eat.
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When is an ideal time
to start a fat loss phase
postnatally?
If you tick all of the above boxes and you feel ready to enter into a deficit you will first
need to work out your Total Daily Energy Expenditure (TDEE). Your TDEE is a sum of:
Your Exercise Activity Levels: The number of calories your body burns during
exercise.
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Note
You can determine your TDEE at
www.tdeecalculator.net and you’ll This is not appropriate for
set your activity level to ‘sedentary’ if you are breastfeeding women. Please
following this program. refer to the breastfeeding
modules.
We know that in order to lose fat, you need to create a calorie deficit. That means that
you consume less calories than your body burns. From here, you will need to subtract
calories from your TDEE to create a deficit. Though Mark’s other program offers options
of tier one to three cut, we’ll only be doing a tier-one cut for this program. I would
encourage you to opt for a conservative cut in this season of your life. Why? Even if
you tick all of the above boxes, you’re still healing and you probably aren’t sleeping
consistently. We want to get you building as much muscle as possible that would have
been lost during your pregnancy. A smaller deficit decreases the chance of micronutrient
deficiencies and loss from lean body mass. Practically this looks like losing no more
than 0.5kg of fat per week.
For example, if your TDEE is 2200 calories, you will subtract 500 from 2200 to get a 1700
calorie per day target. But if you’re breastfeeding, there are a few things you need to be
mindful of.
Unlike Mark’s other programs you will not need to adjust your calories to account for
metabolic adaptation. If you are following the guidelines in this guidebook you will only
be in a deficit for approximately 4 weeks. From here, I’d recommend jumping into the
Postnatal Phase Two program where we will discuss deficits and builds in far more detail.
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Macronutrients include:
We covered macronutrients extensively in the prenatal program. Mark also provides
a lot of information on macronutrients in his other programs. But to summarise, there
are three macronutrients. Protein, carbohydrates and fat. Each plays several important
roles:
PROTEIN
FAT
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CARBOHYDRATES
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Do my nutritional
needs change in the
postpartum period?
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My favourite convenient, easy-to-eat foods are:
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MICRONUTRIENTS AND BREASTMILK
Your diet will directly affect the concentration of minerals such as Vitamin A, Vitamin
B12, Vitamin B6, Vitamin C, Thiamin, Iodine, Niacin and Riboflavin as well as the fatty acid
profile of healthy fats such as DHA and EPA.
Whether you’re breastfeeding or not, the best way to achieve a diet full of these vitamins
and healthy fats is variety! More specifically a variety of vegetables, lots of fruit, quality
sources of meat, yoghurt, salmon, chia seeds, nuts, and olive oil.
Whether you are counting calories or following a habit-based nutritional regime it can
be helpful to have some structure and non-negotiables around meals.
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PORTIONS AND SERVING SIZES A standard serving of:
Protein is the size and thickness of your
Monitoring portion size is an important skill
palm.
to master. It is unrealistic and impractical
to suggest that everyone carries a food Vegetables should cover half of your
plate or the size of your fist.
scale with them everywhere they go.
Adequate portion control is an important Healthy fat is the size of your thumb.
part of managing total caloric intake
Cooked starchy carbohydrates is the
without the need for calorie counting size of a cupped handful.
to ensure healthy weight gain during
pregnancy.
How to
build a
plate
Your hand is
proportionate to
your body, its size
never changes, and
it’s always with you,
making it perfect
tool for measuring
food and nutrition
- minimal counting
required.
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MEAL NON-NEGOTIABLES
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Fibre Rich Food
Broccoli, cabbage, strawberries, blueberries, legumes, black beans,
oatmeals, All Bran, psyllium husk
This will vary from person to person and if there are factors
such as nausea and food aversions to consider. You may not
be able to follow these guidelines if you are struggling through
nausea and vomiting. This is particularly common in the first
trimester where you might need to have small regular meals
and stick to foods that do not have a strong smell.
The speed that we chew our food can impact hunger signals and
digestion. Focusing your attention on your meal will help you to enjoy
your food while allowing you to tune in and pay attention to your body’s
hunger signals and needs. By eating slowly, you will be able to notice
when you are beginning to feel full and know when it is time to stop
eating.
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HABIT #2 EAT WITHOUT DISTRACTION
That means:
Be present with your meal and ensure you are sitting at the dinner table
when consuming your meal.
If your urine is
yellow, you need to
drink more.
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YOUR
PELVIC
FLOOR
Your pelvic floor is to this program what your glutes are to Your Glute Coach. Everything
in this program revolves around your pelvic floor.
A pelvic floor is like a trampoline. Well, I It’s believed women who’ve had c-sections
like to think of it that way. The integrity of don’t need to worry about their pelvic floor.
a trampoline is at its best when no one is But that’s wrong! Yes, it’s true that vaginal
standing on it. You add one person to the deliveries place quite a bit of strain on the
trampoline and that starts to break down pelvic floor but even if you don’t give birth
a little. You add another and another and vaginally your pelvic floor has still had to
the trampolines fibres are under a lot of support a growing baby for nine months.
pressure. And over time it starts to weaken.
Your pelvic floor is the same. Before your
pregnancy, it was rigid and strong. After
having a human grow larger and larger
on it over the course of nine months, its
integrity broke down little by little and now
it’s weak. It needs time to recover and
rebuild. YOUR PELVIC
FLOOR
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“Do your Kegels!”
The pelvic floor is a muscle we can retrain in strength, coordination and endurance.
No doubt you’ve heard of Kegels but if you haven’t, you’ll get to know them very well
because you’ll be doing them daily. Now Kegels are important — there’s no doubt about
that. But we also need to train our pelvic floor muscles in a functional way. I mean, it’s
all well and good being able to do the perfect Kegel (this involves activation and the
RELAXATION of your pelvic floor during rest). For training and bodily functions such as
sneezing and coughing, we need to know how to ACTIVATE it. So we’ll start with the
pelvic floor exercises, and eventually, you’ll work your way up.
Your pelvic floor is probably feeling very weak, especially if you had a
vaginal delivery. So don’t expect to be able to hold a pelvic floor contraction
for any significant length of time at this stage, your endurance needs a bit
of work before we get there.
It’s imperative that you’re assessed by a women’s health physio in the early
postnatal period (ie. in hospital) and given an individual home exercise
program. If you’ve had minimal tearing (no tear or a grade 1/2), you may
start pelvic floor exercises as early as day 1 postnatal.
Concentrat e on ‘quick flicks’ to get the muscles and nerves firing. This can
be performed 10 x 3 sets 2-3 times a day (I advise when you are feeding
your baby).
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Week 1 progress these to 1sec holds, 10 x 3 sets
Progress to 10secs by 10
‘Elevator’
weeks, or if you have been
assessed by a women’s Imagine your pelvic floor is an elevator in a three-
health physio for your story building. As you breathe out, feel your pelvic floor
6-week postnatal checkup. squeeze as the elevator door closes, then feel it lift to
level one.
Once you’re able to reach
10-sec holds, we’ll progress
While maintaining regular breaths, keep the
you to the elevator exercise
elevator door closed and lift to level two.
and quick max contractions.
The ‘elevator’ will increase Keep squeezing and lift up to level three.
your pelvic floor strength. Now take the pelvic floor back to level two, then
Quick max contractions will one and finally to the ground floor.
increase your pelvic floor
speed and coordination Stay relaxed on the ground floor for 5 seconds.
(which you’ll need when you
Repeat x 10
sneeze or cough… trust me).
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How often should you do your
pelvic floor exercises?
Even though you can do pelvic floor exercises anywhere you go (literally), you might still
forget to do them. Don’t stress if you do, just pick up from where you left off.
Hot tip: link the exercises with your babies feedings. So every time you feed your baby
you’ll aim to do your Kegels.
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Common
Postpartum Musculoskeletal Concerns
Rib flaring
If you’re newly postpartum, you’ve likely experienced rib flaring. It’s a result of your body’s
natural instinct to make room for your baby by pushing the ribs while they open.
RIB FLARE
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Diastasis Recti
Diastasis recti often are used as a
‘marketing’ scare mothers into <insert
buying a program or a garment that ‘fixes’
your diastasis forever here>. Trust me. You
don’t need to fear abdominal separation.
If you came from the pregnancy guide
you’ll know that abdominal separation is a
normal physiological process that occurs
during pregnancy. In fact, 100% of women DIASTASIS RECTI
will have some degree of separation in
their third trimester.
Aesthetics (think ‘mummy tummy’) Most of the healing occurs within the
first 8-weeks postpartum, but only under
Function – needed for core stability, the provision that you don’t do anything
trunk/abdominal movement, and to further injure the linea alba (incorrect
contributes to maintaining Intra- training mechanics for example).
Abdominal Pressure (IAP)
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Closing the gap!
You’ll often hear women talk about the ‘width’ of their abdominal separation. While the
width can be a helpful assessment tool, it’s not the only thing that matters — depth and
tension can make it difficult for the linea alba to transfer load well, regardless of inter-
recti width. You can have a larger gap and be fully functional. You can have a smaller
gap and be unable to transfer load effectively across the linea alba.
Rehabilitating a
diastasis
C-SECTIONS &
TEARS
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Retraining
YOUR CORE
There’s never a time in your life that core training is absolutely essential like it is during
pregnancy and the postnatal period! The trick is using the right exercises for the job. Most
people think of their ‘six-pack ab’ muscles when they hear the word core, assuming this
only includes exercises like crunches. But it’s different for this rehab program. Instead,
we need to be focussing on our deep core muscles like our transverse abdominis,
multifidus and obliques.
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YOUR
BREATHING STRATEGY
If you came from Mark’s previous programs (YGC, BBB, or The Challenge)
you’d feel used to a certain breathing strategy called the Valsalva
breath-hold. The breathing strategy we need to use in pregnancy and
in your postnatal period is the very opposite!
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THE ‘CONNECTION
BREATH’
The connection breath starts with an When you ascend from the bottom part,
inhale on the eccentric (lengthening you will exhale. If we use a lat-pulldown
of muscle) and an exhale on the as an example, you will inhale as the bar
concentric (shortening of the muscle). ascends away from your chest and exhale
Explained more simply, it involves as the bar descends toward your chest.
performing the most challenging part Then we want to coordinate your pelvic
of the movement on the exhale. Let’s floor with this system. But to do that, we
use a squat as an example; when you need to chat about the 360° breathing
descend into the squat from the top strategy.
position, you will inhale with a 360°
breath (no breath-holding).
THE
CONNECTION
BREATH
360° BREATHING
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HOW DO YOU KNOW THE
DIFFERENCE?
If you are a shallow breather, you will I know that it’s a lot to take in. Read it a
notice your breath travels upward few times over and remember that it is
toward your upper neck muscles. If you a skill that needs to be learned. Learning
are a belly breather, you will see that this skill is particularly challenging
your ribs don’t fully expand when you when used to breath-holding, but
take a breath. To assess your breathing taking the time to master this skill is
pattern, you can wrap your hands the most crucial part of your pre and
around the entire portion of your chest. postnatal training. Not implementing
When you take a breath in, you should this breathing technique places you
feel the back, sides and front of your ribs at higher risk of abdominal separation,
fully expand in coordination with your prolapse and pelvic floor dysfunction.
abdomen.
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WILL YOU ALWAYS HAVE TO USE
THIS BREATHING STRATEGY?
No, you won’t. But for a while, you will. If this all feels too overwhelming, I want
Breath-holding in itself isn’t ‘bad’. you to focus solely on your pelvic floor
Some women can coordinate their during movements. Knowing what it is or
breathing with their pelvic floor well isn’t doing during exercise requires you to
during training. Some women don’t even understand how it feels when you contract
realise that they do this. But breath- your pelvic floor compared to when you
holding becomes an issue when pelvic drop and open or ‘bare’ down on your
floor strength breaks down. Naturally, pelvic floor. So let’s do a bit of homework!
having a baby grow on your pelvic First, find a comfortable lying position (in
floor and then delivering your baby your third trimester, find a side-lying place
compromises the power of your pelvic instead). Now I want you to practice ten
floor. So when we apply a breath-hold in 360° breaths. Next, I want you to add the
the presence of a weak pelvic floor and connection breath. Draw up your pelvic
intra-abdominal pressure increases, floor on each exhale and relax or drop
we cannot contract our pelvic floor and open your pelvic floor on each inhale.
efficiently. The connection breath aims Repeat this for ten rounds. Please pay
to minimise the downward pressure attention to what it feels like when you
placed on the pelvic floor. contract your pelvic floor compared to
how it feels when you relax it. Then I want
you to push down on your pelvic floor
forcefully (like you are practising birthing
or doing a poo, yes, I said poo. I know, it’s
awkward for me too). Can you feel the
difference? This is what you need to avoid
during your training. The connection breath
aside, if you feel this sensation during your
workout, you need to stop and reset.
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Practical applications
You might find inhaling on the eccentric, and contracting your pelvic
floor on the exhale quite difficult at first. It can be difficult even with
plenty of practice — so don’t stress if you’re struggling! If this is you,
you can exhale through the full range of motion, maintaining that
slight pelvic floor contraction. You’ll need to reset between reps by
letting your belly fully relax before starting another rep.
There’s only so much a pre and postnatal coach can do in the ways
of assessing risk factors. Sure, we can screen for certain risk factors
of pelvic floor dysfunction (leakage) to refer you for assessment with
a pelvic health physiotherapist. But you’ll need to see a Women’s
Health Physio if you want to utilise a different breathing strategy. A
physio will be able to assess your risk for prolapse by measuring the
distance between your Gh and Pb.
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The point of this information is to
highlight two things:
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PROGRAM DESIGN
We had one thing in mind when we were
designing this program: meeting the
needs of busy Mums who most likely
have less time up their sleeve. We also
know that you probably aren’t leaving the
house as much as you used to — even
WELCOME
attempting a trip to your local gym is a VIDEO
monumental task in and of itself! We also
asked you on Instagram if you’d prefer a We’ve kept in mind that repeating
gym-based or home-based program — exercises can get pretty tedious.
the majority wanted a home program. This is why we manipulate training
Which is exactly what we created. variables including:
Rest periods
Well-designed programs often have one
thing in common — sticking to the basics!
Basics always win in the end. Trust us, It means we can do the same key
ignore fancy Instagrammable exercises movement patterns and keep it
you see on a daily basis. Most of them are interesting as you progress. We make
rubbish (though great for engagement). them fun by shaking it up with these
We want you to nail the basics by variables and the long-term results speak
repeating them over and over until you for themself. By focusing on key exercises
become so efficient at them that you can instead of doing a range of different ones,
add intensity and progressively overload you’ll get really strong at them!
later.
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How does this program
work?
It’s a sixteen-week program that focuses We’ll start with 3x full-body workouts
on recovery and rehabilitation. Each that you can do at home weekly, with
phase builds upon the last one with the goal to slowly build volume as you
consistency, practice and strategy of become more conditioned. You’ll be able
movement patterns. This is not a time to to complete this entire program with little
start pushing load, volume or intensity! equipment. We recommend adjustable
If you feel the urge to add more to this dumbbells and some resistance bands
program, don’t. (a mat is optional). That way you can
perform the workouts at your local gym if
Less is more here. you’d like. Also, take note of the alternative
exercises attached to each program.
RPE 9.5 Could not do more reps but could do slightly more load
RPE 5-6 Could definitely do 4-6 more reps eg early building sets
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Every woman who comes into this program will have varying capabilities in terms
of strength. It’s difficult to know how much you should be lifting. That’s why we are
recommending a certain RPE or Rate of Perceived Exertion in each phase:
LIFTING RPE = based on how many reps you have in reserve (RIR = reps in reserve)
PHASE 1 (4 Weeks)
Pelvic Floor/Core Rehab
WARMING UP
Rebuilding your pelvic floor
Disclaimer
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PHASE 2 (4 Weeks)
Full Body
This is a full-body phase with the If you feel you need more time on
addition of movements we avoided in phase one, take it! You’ll approach this
Phase One (e.g. overhead presses). We phase the same way you did Phase
One.
can start adding a little more weight
to your movements. Let’s do a sense Aim for an RPE of 5-6.
check before we get started:
If you feel up for it, ease back into
one low impact cardio session (bike,
NOTES or cross-trainer) for 15-20 minutes.
Maintain this for the remainder of the
guide, and then you can slowly add 5
If you’ve added weight to your
minutes to your cardio each phase.
movements in phase one, you
might feel like you can do it in If you’re experiencing pain or
phase two. Remember, slowly symptoms of pelvic floor dysfunction,
do not move on to this phase.
increase weight. This means
starting with body weight and If you’ve had a C-Section or above
slowly adding a little more each a grade two tear, you’ll need to
week. make sure you are at least 12 weeks
postpartum, and your scar tears are
fully healed before moving on to this
stage.
PHASE 3 (4 Weeks)
Paused Reps
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PHASE 4 (4 Weeks)
Inefficient Rest Periods
We’ll keep building on from the last We can still achieve a decent amount
phase. The final 4-week training phase of mechanical tension. This is needed to
to wrap up the 12 weeks will focus grow and maintain muscle mass.
on insufficient rest periods. This is a
Limit the amount of weight you’re able
training variable where we have less to lift which is a good thing for your
optimal rest periods between sets. pelvic floor.
The goal? To recover enough so we
can still lift sufficient weight, but not
recover enough to feel ‘recovered’. In this phase we’re:
I like to use this approach with my
Increasing training sessions from 3x to
postnatal clients because:
4x per week
Again, you should only move to this phase if you don’t have any red flags. If you started
this program at 6 weeks postpartum you’ll now be around 18 weeks postpartum. You
should feel stronger within your core. Check-in with how you’re feeling and celebrate
it!! You’ve put in some amazing work. Reassess your abdominal separation and
notice a difference in the tension you feel across your linea alba.
If you still have any aches, pains or feel your core is still weak — see a women’s
health physio before starting this phase. Also, if you’re feeling stronger, it doesn’t
mean you’re ready for breath-holding or pushing intensity (weight lifted) right now.
Your mind might feel ready but your body still has a while to go! So keep using that
Connection Breath.
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What if I’m starting this
program well into my
postnatal period?
Not all women who start this program will You have mastered the connection
be starting at 6-weeks postpartum. Now if breathing technique
you haven’t worked with a physiotherapist
You feel stronger in your core and pelvic
or an exercise physiologist (or any other floor from a few weeks ago
relevant allied health care person), but
you are >12 weeks postpartum, you may You have been working out since you
gave birth
not have to start with phase one.
You aren’t experiencing the symptoms
So, I would say that if you’re at least of pelvic floor dysfunction and you are
free of pain (if you have had a c-section
12 weeks postpartum and are able to or above a grade two tear your incisions
confidently answer ‘yes’ to the below should be completely healed).
questions, you can skip phase one and go
straight to phase two: You have clearance from my healthcare
provider
That is so fine! The first three phases of the program are three days a week and the
fourth moves to a four-day split. Three days a week is still a great amount of volume to
train each week, especially in your early postpartum phase. If you find you’re limited to
three days per week by the time you get to phase four (this isn’t uncommon as a busy
mum!), split your workouts like this: half of lower body one (A1-B2) and half of upper
body two (A1-B2) and combine them to do a full-body workout on day three.
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SLEEP VS EXERCISE
Ah, sleep… a luxurious pastime. I don’t remember the last time I had a good sleep!
Even if you’re in your third trimester, you’re probably not sleeping a whole lot anyway. If
you have a newborn, I am 100% confident that you aren’t sleeping well.
We know how important sleep is. You only have to read through some of Mark’s other
programs to know that sleep is imperative if you want to:
Build muscle
Increase performance
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My Top Postnatal Sleep Hacks
Ask for help! No seriously, ask for help from family, friends or
trusted neighbours.
45
TRAINING TEMPLATE
PHASE 1
4 WEEKS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST WARM UP
IMPORTANT REMINDER
MONDAY FULLBODY 1 8,000
Mobility is an integral part of your
TUESDAY REST 8,000 pregnancy routine. It decreases intra-
abdominal pressure, allows you to
breathe freely and decreases pressure on
WEDNESDAY FULLBODY 2 8,000 your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
46
PHASE 01
A1 AIR SQUAT
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
B1 GLUTE BRIDGE
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 2010
2 3 10 45 2010
3 3 10 45 2010
4 3 10 45 2010
1 3 10 30 2010
2 3 10 30 2010
3 3 10 30 2010
4 3 10 30 2010
C2 SHOULDER TAPS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 2010
2 3 10 30 2010
3 3 10 30 2010
4 3 10 30 2010
47
PHASE 01
1 3 10 30 2010
2 3 10 30 2010
3 3 10 30 2010
4 3 10 30 2010
D2 TOE TAPS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 3110
2 3 10 30 3110
3 3 10 30 3110
4 3 10 30 3110
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
C PALLOF PRESS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
48
PHASE 01
A1 STEP UP
B1 DB CHEST FLYS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 2010
2 3 10 45 2010
3 3 10 45 2010
4 3 10 45 2010
B2 SIDE PLANK
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
C2 BIRD DOG
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
49
PHASE 01
D1 HEEL SLIDE
1 3 10 30 2110
2 3 10 30 2110
3 3 10 30 2110
4 3 10 30 2110
1 3 10 30 2110
2 3 10 30 2110
3 3 10 30 2110
4 3 10 30 2110
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
C PALLOF PRESS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
50
PHASE 01
A1 STATIONARY LUNGE
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
B2 CHEST LIFT
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
C1 BANDED FACEPULLS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 2110
2 3 10 30 2110
3 3 10 30 2110
4 3 10 30 2110
C2 MODIFIED PLANK
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 second hold 30 -
2 3 10 second hold 30 -
3 3 10 second hold 30 -
4 3 10 second hold 30 -
51
PHASE 01
D1 CROSS CROSS
1 3 10 30 2110
2 3 10 30 2110
3 3 10 30 2110
4 3 10 30 2110
D2 HUNDREDS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 2110
2 3 10 30 2110
3 3 10 30 2110
4 3 10 30 2110
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
C PALLOF PRESS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
52
TRAINING TEMPLATE
PHASE 2
4 WEEKS
IMPORTANT REMINDER
MONDAY FULLBODY 1 8,000
Mobility is an integral part of your
TUESDAY REST 8,000 pregnancy routine. It decreases intra-
abdominal pressure, allows you to
breathe freely and decreases pressure on
WEDNESDAY FULLBODY 2 8,000 your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
53
PHASE 02
A DB GOBLET SQUAT
1 2 6-8 60 3010
2 2 6-8 60 3010
3 2 6-8 60 3010
4 2 6-8 60 3010
B1 BB OR DB HIP THRUST
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 2 6-8 60 3010
2 2 6-8 60 3010
3 2 6-8 60 3010
4 2 6-8 60 3010
1 2 6-8 45 3010
2 2 6-8 45 3010
3 2 6-8 45 3010
4 2 6-8 45 3010
1 2 6-8 30 3010
2 2 6-8 30 3010
3 2 6-8 30 3010
4 2 6-8 30 3010
1 2 6-8 30 2010
2 2 6-8 30 2010
3 2 6-8 30 2010
4 2 6-8 30 2010
54
PHASE 02
D2 BIRD DOG
D2 PELVIC CLOCK
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 3110
2 3 10 30 3110
3 3 10 30 3110
4 3 10 30 3110
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
C PALLOF PRESS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
55
PHASE 02
B1 DB RDL
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 2 6-8 60 3010
2 2 6-8 60 3010
3 2 6-8 60 3010
4 2 6-8 60 3010
1 2 6-8 45 3010
2 2 6-8 45 3010
3 2 6-8 45 3010
4 2 6-8 45 3010
1 2 6-8 30 3010
2 2 6-8 30 3010
3 2 6-8 30 3010
4 2 6-8 30 3010
1 2 6-8 30 2010
2 2 6-8 30 2010
3 2 6-8 30 2010
4 2 6-8 30 2010
D1 CONTRALATERAL DB LUNGE
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
56
PHASE 02
D2 SIDE PLANK
D2 PELVIC CLOCK
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 3110
2 3 10 30 3110
3 3 10 30 3110
4 3 10 30 3110
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
C PALLOF PRESS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
57
PHASE 02
A DB B-STANCE RDL
B1 DB ALTERNATING LUNGE
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 2 6-8 30 3010
2 2 6-8 30 3010
3 2 6-8 30 3010
4 2 6-8 30 3010
1 2 6-8 30 2010
2 2 6-8 30 2010
3 2 6-8 30 2010
4 2 6-8 30 2010
1 2 6-8 30 2010
2 2 6-8 30 2010
3 2 6-8 30 2010
4 2 6-8 30 2010
58
PHASE 02
D2 PELVIC CLOCK
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 3110
2 3 10 30 3110
3 3 10 30 3110
4 3 10 30 3110
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
1 3 10-12 90 2010
2 3 10-12 90 2010
3 3 10-12 90 2010
4 3 10-12 90 2010
C PALLOF PRESS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
59
TRAINING TEMPLATE
PHASE 3
4 WEEKS
IMPORTANT REMINDER
MONDAY FULLBODY 1 8,000
Toe taps x 10
60
PHASE 03
1 4 10-12 75 3110
2 4 10-12 75 3110
3 4 10-12 75 3110
4 4 10-12 75 3110
1 4 10-12 75 3110
2 4 10-12 75 3110
3 4 10-12 75 3110
4 4 10-12 75 3110
1 4 12-15 60 2010
2 4 12-15 60 2010
3 4 12-15 60 2010
4 4 12-15 60 2010
1 4 12-15 60 2010
2 4 12-15 60 2010
3 4 12-15 60 2010
4 4 12-15 60 2010
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
4 3 15-20 45 2010
61
PHASE 03
B1 DB QUAD SQUAT
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12-15 60 2010
2 4 12-15 60 2010
3 4 12-15 60 2010
4 4 12-15 60 2010
B2 INCLINE PUSH UP
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12-15 60 2010
2 4 12-15 60 2010
3 4 12-15 60 2010
4 4 12-15 60 2010
C1 BANDED ABDUCTIONS
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 45 seconds 45 2010
2 3 45 seconds 45 2010
3 3 45 seconds 45 2010
4 3 45 seconds 45 2010
62
PHASE 03
A1 DB RDL
1 4 10-12 75 3110
2 4 10-12 75 3110
3 4 10-12 75 3110
4 4 10-12 75 3110
B1 DB STATIONARY LUNGE
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
4 3 15-20 45 2010
63
TRAINING TEMPLATE
PHASE 4
4 WEEKS
IMPORTANT REMINDER
MONDAY LOWER BODY 1 8,000
Mobility is an integral part of your
TUESDAY UPPER BODY 1 8,000 pregnancy routine. It decreases intra-
abdominal pressure, allows you to
breathe freely and decreases pressure on
WEDNESDAY REST 8,000 your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
64
PHASE 04
LOWER BODY 1
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1 DB STRADDLE LIFT
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
B2 BB OR DB HIP THRUST
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10-12 45 2020
2 3 10-12 45 2020
3 3 10-12 45 2020
4 3 10-12 45 2020
C2 DB STIFF LEGGED DL
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 45 2110
2 3 12-15 45 2110
3 3 12-15 45 2110
4 3 12-15 45 2110
65
PHASE 04
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
66
PHASE 04
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
A2 REVERSE LUNGE
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
B2 DB STEP UP
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010
1 3 12-15 45 2110
2 3 12-15 45 2110
3 3 12-15 45 2110
4 3 12-15 45 2110
67
PHASE 04
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
B1 DB LATERAL RAISE
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010
1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010
1 3 60 seconds 45 -
2 3 60 seconds 45 -
3 3 60 seconds 45 -
4 3 60 seconds 45 -
C2 OBLIQUE TWIST
W EE K SET S REP S RE S T T E M PO SET 1 SET 2 SET 3 SET 4 SET 5
68
Where to from here?
You’ve made it this far! A huge congratulations. You’re well underway to rebuilding your
core strength and pelvic floor muscle. Now I know there’s been a lot to take in. There’s
new information. But it’s exciting. This rehabilitative time is a new challenge to master,
instead of seeing it as a delay to return to your previous training and body goals. In fact,
there’s a lot of strength in rest. With patience, healing and nurturing toward your body
— well, you’ll actually get back there quicker (and safely). I hope you trust us knowing
there is strength in rest.
Bringing this guidebook to life has been an absolute pleasure, and we genuinely hope
it helps fill that gap needed in the postnatal training space. So thank you for letting us
be part of your journey!
So what’s next?
Once you’ve completed the rehabilitation program, we’re going to move into what I
know you’re most looking forward to. Hypertrophy training This will start building the
foundations that will prepare you to enter Mark’s more advanced programs like YGC and
The Bikini Body Series. This means jumping into the Postnatal Level Two Guidebook. Here
we will introduce movements that you haven’t done in a really long time (think squats,
deadlifts and pull-ups). We hope you trust us on this final journey of your postpartum
recovery and we can’t wait to see you there.
Be proud. You’ve learnt so much and have gotten familiar with your body once again.
Now you can take it forward to the next phase to build more awareness and rebuild that
strength.
69
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