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Postpartum Exercise Part 2: Training Plan


**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue  page 17 “Simple Strengthening Exercises” for some sample strengthening exercises

POSTPARTUM TRAINING PLAN (Weeks 1-3)

 

WEEK 1:

Monday

  • 30 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 40 minute brisk walk
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 50-60 minute brisk walk

WEEK 2:

Monday

  • 40 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 50 minute brisk walk
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 25-30 minute brisk walk
  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 60-70 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

WEEK 3:

Monday

  • 15 minute brisk walk.  15 minutes of running or 3 x 5 minutes of running with 2 minutes of brisk walking in between.  10 minute brisk walk.
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 15 minute brisk walk.  20 minutes of running or 2 x 10 minutes of running with 4 minutes of brisk walking in between.  10 minute brisk walk.
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 25 minutes of running or 10 minute run, 4 minute brisk walk, 15 minute run, 5 minute brisk walk.
  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 70-80 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

 

by Janae Richardson – Runner | Coach

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This entry was posted on Tuesday, October 25th, 2011 at 2:49 pm and is filed under Pregnancy and Exercise, Strength Training, Training, Training Plans, Utah Running. You can follow any responses to this entry through the RSS 2.0 feed.

3 Responses to “Postpartum Exercise Part 2: Training Plan”

  1. [...] **To view the printable version of a simple postpartum training plan go to Postpartum Training Plan [...]

  2. [...] to  http://blog.utahrunning.com/postpartum-exercise-part-2-training-plan/ for a printable version of the postpartum training [...]

  3. [...] to  http://blog.utahrunning.com/postpartum-exercise-part-2-training-plan/ for a printable version of the postpartum training [...]

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