Intermediate / Advanced
Program
Intermediate / Advanced
Strength & conditioning
Description
Be guided in the most inviting and patient space to find yourself again. Move postpartum will take you through the process of core rehabilitation with the aim to help you repair, discover and grow mentally and physical beyond postpartum. This training plan has been created for mums in the most pragmatic way so that you have options and flexibility. You will be able to make choices on the day based on the length of time that you have available to train, the movements you want to challenge yourself with, number of days you can train and intensity. It is packed with so many information, tips, guidance taken from Bora’s own learning experience.
What to expect
You will be training a minimum of two workouts per week over twelve weeks. There are three cycles with each cycle lasting 4 weeks. The movements and demands becomes slightly more challenging as you progress to the next cycle. Each main workout will be 26 minutes long (this does not include warm up and cool down stretch). You will be given warm up and cool stretch routine to follow as an option but this is not mandatory for this program.
The workout is presented to you with a thoroughly put together movement menu along with a demonstration video link for you to watch before you start. The movement menu is colour coded so that you can easily put together your own variables of focused but yet dynamic workouts.
Each movement for your workouts, targets specific muscle group to repair and strengthen your postpartum body. This includes:
- Transverse abdominis
- Obliques
- Glutes
- Pelvic floor
- Multifidus muscle
During your training sessions, makes notes on how you felt overall and any other information that can help you when re-visiting.
This program will require you to make the mind-muscle connection. Focusing on feeling every single rep and recruiting specific muscles is going to be key to making better muscular contraction. We always want to train smarter, not harder.
Nutritional guide is also included.
Who is it for?
This program is for mums who want to address and make improvement to their postpartum body whether that’s 6 after their doctors ‘check-up or 6 years after having their child. It doesn’t matter how long it has been, as long as you are doing something about it now.
This program is perfect for training in the comfort of your home.
Support
I’m committed to helping you achieve the best results! You’ll have the opportunity to send me videos of your workout or movement to check your form so that you are moving with confidence.
I am not only a fitness coach, I am also a mum that have faced my own postpartum physical and mental challenges. I have developed techniques and core/pelvic floor exercises to heal diastasis Recti, improve pelvic floor function, promote a healthy and balanced fit mum life that makes your feel alive with self-confidence.
I offer a vast range of innovative exercises movements to challenge your core in every angle.
Right mama, are you ready to start moving?
Let’s go!
Bora. xx