Tuesday, November 18, 2008

Week by Week Early Post Partum Exercise Progression

Sorry to be away but the girls are both sick. I'm training today because my dad is helping with the kids. My workout today- 2 x thru this circuit-ball pull ins, ball toe taps, 1 legged ball pull in. Explosive band kettle bell front chops/modified pull ups, barbell front squat/kettle bell cleans, Power band barbell front squats, power band barbell full dead lift with band resistance from on front and from behind 5 sets, finish with 10x jump squat/10x jumping jacks/5x burpies 2x thru.

I obviously modified my workouts as I slept about 10hours in 4 nights last week, one day I just did body weight squats/lunges/push ups 2x thru, another day I worked on slower rehab exercises.

I am now 7 months post partum and my pelvis is pretty much back to it normal position. What I did up to this point-

Weeks 1-6 post partum- I worked on kegals and huff breathing like what they send you away from the hospital with. I added the Furious 5 exercises about 6 weeks post partum. My relaxin levels were still high.

Weeks 6-12- I performed rehab exercises with some anaerobics at the end of my workout for a few minutes. This was it and it was slow. I kept doing the Furious 5- progressed stage 2

Weeks 12-24- I started to perform some dumbbell training on 2 feet as my pelvis was not stable enough yet for single leg strengthening. I removed lunges that I had started because my SI joint was feeling irritated, I reintroduced them week 20. I started into serious fat loss training now with intense mini circuits. I am doing full squats and lunges- my pelvis can take it now.

Weeks 24-30- My mini circuits have become more intense and shorter, working in 20 second intervals. I will be transitioning to single leg weighted exercises soon and "test the bones". I still do my rehab exercises before my intense training.

I will explain my exercise progression in future blogs as to selection during certain weeks post partum.

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