Hannah Bower

Trainer 9+yrs, Pre-Postnatal Specialist

**POSTPARTUM REHAB ESSENTIALS**

Physical therapist-designed recovery program featuring targeted C-section and perineal scar mobilization techniques, postpartum specific education to restore your core strength after childbirth.

*Note: This contains key postpartum education only. For complete core education, see my Functional Core program.*

•Phase 1: Connect
Learn to coordinate your pelvic floor, transverse abdominus, and diaphragm through intentional breathwork. This phase includes:
- A 5-minute mobility routine
- Essential breathing techniques to establish core connection

•Phase 2: Coordination & Endurance
Build upon the foundation established in Phase 1 by:
- Learning advanced breathing techniques to strengthen core coordination
- Progressing through various positional exercises with specific repetition schemes for progressive overload.
- Following a new 5-minute mobility flow

• Phase 3: Build
Begin strengthening your deep core while integrating previous phases:
- Master new breathing techniques for maintaining core engagement while breathing.
- Challenge your deep core through both supine and prone positions
- Progress through structured exercise progressions to keep with progressive overload.

••Phase 4: Strength (over 80 exercises)
Focus on comprehensive core development through:
- Two distinct workouts, each featuring:
  - 5 core exercises working all aspects of the core, 
-Each exercise has 4 levels of difficulty  for progression 
- 3 additional functional exercises with progressive levels each
- Specialized mobility routine
 
Plus over 15+ optional bonus exercises!

Each phase builds systematically upon the previous one, creating a comprehensive rehabilitation program for your core, preparing you to get back into exercise and what you love.

If you are unsure of how to breathe properly and engage your deep core, I recommend my educational guide first. It will help you feel more confident in doing the exercises correctly as I guide you through them.

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