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12-week postpartum return to training

A symptom-led, three-phase recovery program prioritizing pelvic floor health, core stability, and progressive loading.

Static — this skill doesn't adapt to your week.

Tags: postpartum, recovery, pelvic-floor, core-stability, women's-health

Tools used

Procedure

Procedure

1. Initial Assessment & Phase 1 Setup (Weeks 0–6)

  1. Safety Check: Confirm the user is in the early postpartum period. Use create_note to document the start date of Phase 1.
  2. Phase 1 Programming: Use create_workout to schedule daily 5–10 minute walks and a restoration session focused on diaphragmatic breathing.
  3. Execution: Add "360 Breath" (2+ mins) and "Pelvic Tilts" (2x10) using add_exercise.
  4. Coaching Cue: Provide the instruction: "Inhale to expand the ribs 360 degrees; exhale to gently lift the pelvic floor."

2. Transition to Phase 2: Foundation (Weeks 6–12)

  1. The Progression Gate: Before moving to Phase 2, verify the user has received healthcare provider clearance and perform a Diastasis Recti (DR) self-screening.
  2. Phase 2 Programming: Create 3 "Nap-Time" circuit sessions per week (3 rounds, 45s work / 15s rest).
  3. Exercise Selection: Include:
    • Stability: Bird-Dogs ("Balance a glass of water on your back"), Modified Planks (elevated), and Pallof Presses.
    • Unilateral/Lower Body: Bodyweight Squats, Glute Bridges ("Drive through heels"), and Single-leg balances.
  4. Micro-Progression: Every 2 weeks, use update_workout to increase volume (e.g., from 2 sets of 8 to 3 sets of 10) or intensity (adding light dumbbells) per the research blueprint.

3. Transition to Phase 3: Strength & Impact (Weeks 12+)

  1. The Hop Test: Before introducing impact or heavy loads, instruct the user to perform 10 single-leg hops.
  2. Assessment: Query the user for "Red Flags" using record_safety_data:
    • Pelvic heaviness/bulging.
    • Urinary leakage.
    • Sharp pain near scar tissue.
  3. Programming Strength: If the Hop Test is passed, add Goblet Squats, Deadlifts, and Weighted Lunges using add_exercise.
  4. Running Protocol: Implement the "Walk-Run" protocol:
    • Week 13: 4m walk / 1m run.
    • Week 14: 3m walk / 2m run.
    • Week 15: 2m walk / 3m run.

4. Symptom-Based Deloading (Ongoing)

  1. Monitoring: During every check-in, monitor for systemic fatigue or increased bleeding.
  2. Regression Protocol: If "Red Flag" symptoms (heaviness, leakage, or pain) are reported:
    • Use update_workout to scale back to the previous phase's intensity.
    • Record the symptom in record_safety_data.
    • Advise pausing progression until symptoms resolve or a professional is consulted.

5. Coaching Cues & Feedback

  1. General Cueing: Always emphasize "Exhale on the effort" during loaded movements.
  2. Review: Periodically use get_user_history to assess if progressive overload (Breath -> Alignment -> Load) is being maintained without triggering symptoms.