Postpartum

Our Postpartum Program is written and consistently updated by our Pelvic Floor Doctor of Physical Therapy (Coach Whitney Doiron) and is a 16-week rehabilitative program to help you build back your core, pelvic floor, and functional strength in an intentional manner. The program is built off of evidence-based research of the postpartum population along with continued education received through Pelvic Rehabilitation Institutes and Whitney's personal experience as a Pelvic Floor Physical Therapist.

We have multiple levels for both Vaginal and C-Section delivery for those starting right after being discharged (can be started 1 day post) and for those coming to us later postpartum. All programming builds on Black Iron Training's Pregnancy Program and Pelvic Floor + Core's foundational skills.

What to expect:

• Early in the program: breathing, light engagement of muscles involved in the birthing process, and low impact exercises.
• After the 6-week mark (when you should be cleared by your provider to start returning to exercise): we will build upon that foundation and start to implement more lifting work into the program to help you transition to your preferred sport.
• 9 weeks and on: return to running and higher impact activity testing to help you determine readiness and recommendations.

Suggested equipment includes: long and circular bands, dumbbells or any weights (water bottles count), a bench/step/box, yoga block, ball or pillow.

Optional equipment includes: yoga ball and a barbell (everything can be done from home).

Weekly Training Includes:

• At least 3 days of strength training
• 3-4 days of Pelvic Floor + Core specific movements
• Daily cardio and Rate of Perceived Exertion (RPE) recommendations based on where you are postpartum.
• Educational videos on how to check yourself for Diastasis Recti (DRA) and Intra-Abdominal Pressure management, which can pose long-term risk - you will know your body well!
• Daily scar tissue mobilization recommendations and how-to's for C-section mamas
• Modifications provided

Throughout the full 16 weeks, you will have direct message access to Coach Whitney. You can send videos for form feedback as needed. Whitney can also provide short-term adjustments based on guidance from your care team or life circumstances. We work as a team to make sure you are getting the help you want and need!

If you are joining us later in your postpartum journey, you will still have access to the full 16 weeks and we strongly encourage you to take advantage of this as you will benefit from the foundational skills programmed early on. Our biggest goal is that you walk away feeling like you can do more without having to regress.

NOTE: This is not a template PDF, this is an interactive app-based experience, and you will have access to the program for the full 16 weeks.

You will also have access to our Pregnancy + Postpartum Community Forum, a dedicated space to connect with other moms and moms-to-be who are navigating training through pregnancy, postpartum recovery, and beyond.

If you return for future postpartum programming, we do offer a discount. Whitney regularly updates the programs and offers different tiers based on delivery and training experience, so your next phase will feel like a new experience and not a repeat.

Included for FREE ($125 value): our 40-page Pelvic Floor and Core E-book

We look forward to working with you!

Terms & Conditions

By signing up, you agree to our Terms & Conditions:

https://www.blackironnutrition.com/bin-terms-conditions

Need help? Email training@blackironnutrition.com