Postnatal Phase 3

Postnatal Phase 3

LEVEL: ALL
LENGTH: 4-6 WEEKS
Postnatal Phase 3: We will be adding in your more traditional workouts with low, medium and high-impact exercises. Building on phase 2, continue your core progression to maintain a healthy core in all exercises! This is a 4-phase program so it's perfect for all moms with babies under 24 months old. You get to choose how long you stay in each phase, or follow our 3-days or 5-days per week calendar.

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Postnatal Phase 3
  • Lower Abs & Buns

    Corrective movements to give your body the best it can be! The abdomen area is stubborn because we don’t do the proper exercises. A lower belly pooch can be the culprit of bad posture, muscle imbalances or an under recruited transverse abs. We will take care of all of that in this workout! No eq...

  • Cardio HIIT

    This ALL cardio workout is F-U-N! Rev your metabolism and get rid of water retention with this workout. Follow one of two levels to tone it down or kick it up a notch!

  • Postnatal Stretch

    During pregnancy and afterwards our bodies universally have tight, shortened areas creating muscle imbalances. Stretch them out with this postnatal stretch! No equipment needed.

  • All Buns

    Tone your glutes, using functional, corrective moves and Pilates-based movements. You will also improve flexibility and rev the heart rate with this workout!

    Equipment needed: resistance loop (or leggings tied in a knot) needed.

  • Express Core Principles

  • Core Principles

    We are getting to the core of the matter...pun intended:) This is one of our base workouts, where corrective exercise meets traditional to create a healthy core. This workout is part of almost every program we have - it's so important!

  • Express Cardio HIIT (low-medium impact)

    We know you are short on time! This express workout focuses on cardio and lower body with low to medium impact moves. No equipment needed!

  • Functional Core

    Use various muscles to emphasize core stability. Functional moves train your muscles simultaneously to create healthy movement patterns. In this workout you will target the inner core, all aspects of the glutes and back.

  • Barefoot Cardio HIIT

  • Full Body with Core Stabilization

    Full body exercises incorporating the core in a fully functional way. With options to add layers of difficulty, this workout is for everybody seeking a stronger core.

    Equipment needed: one light and one heavy set of weights.

  • Barreless Buns & Legs

    Lengthen and tone your bottom half with these low impact (but mighty!) barreless moves.

    Equipment needed: a sturdy chair and a towel.

  • Express Cardio Legs

    This is an express lower body toning workout, mixed with cardio. Lift, kick, drill and tone your way through this high-cardio, lower body workout.

    Equipment needed: one set of weights.

  • Tip: How do I know I need Physical Therapy?

    PT’s specialize in the musculoskeletal system and how it has to ALL work together for efficient and pain free motion. Our bodies are REALLY good at compensating, and it is so helpful to have someone who is skilled in finding those compensations, correcting them and showing you how to keep them fr...

  • Daily Tip: activate your core

    The secret to a healthy core!

  • Tip: Posture during and after pregnancy

    We exercise 20-45 minutes per day. But we stand or sit 12-16 HOURS per day. Your default posture in sitting and standing is one of the biggest components to your core health!

  • Prenatal& Postnatal Exercise Guide

    1.84 MB

  • OLD 3-days-per-week-Postnatal-Phase-3.pdf

    392 KB

  • OLD 5-days-per-week-Postnatal-Phase-3.pdf

    393 KB

  • Seated Stretches

    If you spend a lot of time sitting in a chair, these six stretches are for you!