Description
Your six-week check is a starting point, not a finish line. This roadmap helps you rebuild from the inside out — patiently, confidently and at your own pace.
What’s inside
Breath, Pelvic Floor & Core
360° breathing, how to lift and let go of your pelvic floor, a diastasis recti self-check, and clear signs it’s time to see a pelvic floor physical therapist.
The Four Phases
Rest & reconnect, gentle foundations, rebuild strength, and beyond — with everyday recovery habits for sleep-deprived seasons.
12 Weeks of Workouts
Short, progressive sessions written out week by week, from connection work in weeks 1–2 to full strength sessions by weeks 11–12.
Running & Trackers
Return-to-running readiness tests based on Goom, Donnelly & Brockwell (2019), your first-runs plan, a 12-week overview and weekly check-ins.
Digital product: instant PDF download, US Letter, printable. Please get your provider’s clearance before starting postpartum exercise.
