Postpartum – phase 3 (week 12 onwards)
PostpartumIntermediate9 exercisesabout 40 min
Back towards normal training: squats, Romanian deadlifts, step-ups, push-ups, rows, banded side steps and plank. Finally a few light jump squats as a test – if you can jump and cough without leakage or heaviness, you are clear for running and regular sessions. If not: continue phase 2 and the pelvic floor session and ask for a physiotherapist. Recovery after birth is individual. After a caesarean or a larger tear: wait with phase 2 until your check-up says it is fine.
Exercises
Goblet Squat3 sets × 12 · rest 75 sDumbbell Romanian Deadlift3 sets × 10 · rest 75 sStep Ups3 sets × 10/ben · rest 60 s
Push-Up3 sets × 8-12 · rest 60 s
Single-Arm Dumbbell Row3 sets × 12/arm · rest 60 s
Banded Lateral Walk2 sets × 12/sida · rest 45 s
Plank3 sets × 30 s · rest 45 s
Jump Squat2 sets × 8 · rest 60 s
Pelvic floor contraction2 sets × 10 · rest 30 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
