Postpartum Phase 3

Postpartum Recovery Phase 3 (Weeks 12–16 Postpartum)
Strong. Stable. Self-Sufficient.

Phase 3 is where we lock in strength, refine movement, and build confidence. You're no longer just recovering — you're training with intention. With a more structured split and increased load, this phase gives you the tools to own your workouts and start progressing like an athlete again — one who also happens to be a mom.

This phase includes 4 strength-based workouts designed to fit your evolving schedule and energy:

🧠 Push Day (Upper Body)
Focus on building pressing strength through shoulders, chest, and triceps. Includes movements like overhead presses, push-ups, and chest presses using dumbbells or resistance bands — all adapted for your postpartum body.

💪 Pull Day (Upper Body)
Restore and strengthen your back, biceps, and posture. This session is critical for balancing the push/pull chain and reducing shoulder or back strain from holding and nursing baby.

🦵 Leg Day (Lower Body)
Train glutes, quads, hamstrings, and calves with targeted compound lifts and accessory work. Expect squats, lunges, RDLs, and banded glute activations to bring power and endurance back to your base.

🔥 Full-Body Flow (Without Baby)
Your solo moment to train hard. This full-body day combines strength, core integration, and functional movement to build stamina and increase load. Think circuits or supersets with a focus on time-efficient, high-quality reps.

✨ What You’ll Need:

• Dumbbells and/or resistance bands

• Stability ball or bench

• Optional: yoga mat or baby-free space

🩺 Make sure you've been cleared for unrestricted activity and listen to your body as you progress. This phase is about building autonomy, improving performance, and showing up as the strongest version of yourself — inside and out.

You’re not bouncing back — you’re leveling up.
Let’s finish what we started. 👊