Black Iron 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 Herman & Wallace Pelvic Rehabilitation Institute and Whitney’s personal experience being a pelvic floor Physical Therapist.
We have multiple levels for both Vaginal and C-Section delivery who are starting right after being discharged (can be started 1 day post) and for those coming to us later postpartum. All will build on the 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.
12+ weeks, return to running/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 Diastatis Recti (DRA) and poor Intra-Abdominal Pressure management which can pose long term risk - you will know your body well!
Daily scar tissue mobilization recommendations and how to for C-section mama's
Modifications provided
Direct message access to your Coach and virtual Pelvic Floor PT Consultant. You can send videos for form feedback as needed
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!
You will have access to direct messaging with Coach Whitney and your exercises for the duration of the program - we will work as a team to ensure you are getting the help you want and need!
This is not a template PDF, you will receive programming week by week through our Black Iron Training app. This allows Coach Whitney to make adjustments and modifications if needed based on how you are progressing and the feedback you provide her with.
Included for FREE ($125 value): our 40-page Pelvic Floor and Core E-book
**Black Iron Terms & Conditions**
Please note, Coach Whitney is working on building out the following:
BRIDGE PROGRAM: If you are wanting to get back to jumping, heavier lifting, pull ups, toes to bar, etc, then this bridge program will be for you. It will be an intentional and progressive program to get you back to those movements feeling in control and confident. This can be started any time after 16 weeks postpartum.
RETURN TO RUNNING POSTPARTUM: If you are wanting to get back to running postpartum, this program will be a progressive training plan that includes testing to "pass" in order to feel ready for running, strength training catered towards getting you there and weekly recommendations on mileage to help you ease back into it. Can be started anytime after 12 weeks post delivery, but my best recommendation is to start this after doing all of the prep work in the 16 week Postpartum Training Plan - a version of this testing is included in the Postpartum Training Plan as mentioned!
Please check our Training Website over the next few months for further information on when this program will launch.
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 Herman & Wallace Pelvic Rehabilitation Institute and Whitney’s personal experience being a pelvic floor Physical Therapist.
We have multiple levels for both Vaginal and C-Section delivery who are starting right after being discharged (can be started 1 day post) and for those coming to us later postpartum. All will build on the 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.
12+ weeks, return to running/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 Diastatis Recti (DRA) and poor Intra-Abdominal Pressure management which can pose long term risk - you will know your body well!
Daily scar tissue mobilization recommendations and how to for C-section mama's
Modifications provided
Direct message access to your Coach and virtual Pelvic Floor PT Consultant. You can send videos for form feedback as needed
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!
You will have access to direct messaging with Coach Whitney and your exercises for the duration of the program - we will work as a team to ensure you are getting the help you want and need!
This is not a template PDF, you will receive programming week by week through our Black Iron Training app. This allows Coach Whitney to make adjustments and modifications if needed based on how you are progressing and the feedback you provide her with.
Included for FREE ($125 value): our 40-page Pelvic Floor and Core E-book
**Black Iron Terms & Conditions**
Please note, Coach Whitney is working on building out the following:
BRIDGE PROGRAM: If you are wanting to get back to jumping, heavier lifting, pull ups, toes to bar, etc, then this bridge program will be for you. It will be an intentional and progressive program to get you back to those movements feeling in control and confident. This can be started any time after 16 weeks postpartum.
RETURN TO RUNNING POSTPARTUM: If you are wanting to get back to running postpartum, this program will be a progressive training plan that includes testing to "pass" in order to feel ready for running, strength training catered towards getting you there and weekly recommendations on mileage to help you ease back into it. Can be started anytime after 12 weeks post delivery, but my best recommendation is to start this after doing all of the prep work in the 16 week Postpartum Training Plan - a version of this testing is included in the Postpartum Training Plan as mentioned!
Please check our Training Website over the next few months for further information on when this program will launch.
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 Herman & Wallace Pelvic Rehabilitation Institute and Whitney’s personal experience being a pelvic floor Physical Therapist.
We have multiple levels for both Vaginal and C-Section delivery who are starting right after being discharged (can be started 1 day post) and for those coming to us later postpartum. All will build on the 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.
12+ weeks, return to running/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 Diastatis Recti (DRA) and poor Intra-Abdominal Pressure management which can pose long term risk - you will know your body well!
Daily scar tissue mobilization recommendations and how to for C-section mama's
Modifications provided
Direct message access to your Coach and virtual Pelvic Floor PT Consultant. You can send videos for form feedback as needed
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!
You will have access to direct messaging with Coach Whitney and your exercises for the duration of the program - we will work as a team to ensure you are getting the help you want and need!
This is not a template PDF, you will receive programming week by week through our Black Iron Training app. This allows Coach Whitney to make adjustments and modifications if needed based on how you are progressing and the feedback you provide her with.
Included for FREE ($125 value): our 40-page Pelvic Floor and Core E-book
**Black Iron Terms & Conditions**
Please note, Coach Whitney is working on building out the following:
BRIDGE PROGRAM: If you are wanting to get back to jumping, heavier lifting, pull ups, toes to bar, etc, then this bridge program will be for you. It will be an intentional and progressive program to get you back to those movements feeling in control and confident. This can be started any time after 16 weeks postpartum.
RETURN TO RUNNING POSTPARTUM: If you are wanting to get back to running postpartum, this program will be a progressive training plan that includes testing to "pass" in order to feel ready for running, strength training catered towards getting you there and weekly recommendations on mileage to help you ease back into it. Can be started anytime after 12 weeks post delivery, but my best recommendation is to start this after doing all of the prep work in the 16 week Postpartum Training Plan - a version of this testing is included in the Postpartum Training Plan as mentioned!
Please check our Training Website over the next few months for further information on when this program will launch.