BirthFIT Postpartum Week 2

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Mobility & Activations

During week 2, we direct our focus towards mobility and activations. Range of motion and muscle firing patterns are equally as important. Too often the only focus is on enhancing the range motion. This is great and all, but if the proper muscle firing pattern has not been established, then there will be abnormal stress on the body. This abnormal stress will lead to compensation patterns and/or injury.

This is the time to establish correct biomechanics as well as enhancing your range of motion. Spend time making sure your body is working optimally. Do not jump ahead to the big weights or the long races. Make sure all parts are working before moving on.


Mobility Examples

  • Wall lunges or couch stretch
  • Pigeon
  • Cat/Camel
  • Downward Dog
  • Crescent Pose
  • PVC Pass Throughs
  • Bridge/Wheel
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Activation Examples

  • Hollow or Plank Holds
  • Shoulder Taps
  • Cook Roll Over
  • Dead Bug
  • Glute Bridges
  • Good Mornings
  • Standing Leg Extensions
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The above are examples of exercises/activations that I would start to incorporate with some walking or hiking if you’ve been given the green light to go back to your normal routines. Start with about 20-30s for the holds and about 10-20 reps for the exercises. Increase the sets and reps every 5-8 days. If you are not in your postpartum phase, then use some of these activations and mobility drills during your warm-up.

Everyone is different and will progress at their own pace. Remember, to listen to your body. If you’re body is telling you to go slower, then do so. You will be glad in the long run.

Remember the goal is THE BIG PICTURE!




10 Glute Bridges

20 Alternating Leg Glute Bridges

30 Good Mornings (PVC or BB)

20 Back Squats (PVC or BB)

10 Romanian Deadlifts (PVC or BB)




Roman Deadlifts


For 5 Rounds, in 90s, complete the following:

10 Box Jumps or Step ups

Max Fronts Squats (from rack)

**REST 90s***



  • Pick a weight that you can do 6-9 front squats in a row.
  • If no box jumps or step ups for you, then 10 walking lunges.
  • Rest more in between rounds if you need.





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