Name: Playbook - Hannah Bower - Week 4 Rehab
Uploaded: 2024-03-06T20:30:23.415Z
Duration: 15 min
Description: Week 4 Rehab

My first all the way through session with the newest addition. Trying to carve out time with 2 under 2! Thank you!

4 weeks PP and these feel amazing! Thank you for putting these workouts together to help mamas recover ❤️

Sabrina Miller

Diamond

It feels good to start getting a little more control over my core. Thank you

Angela

Loved being able to hear your breathing! Helped me keep everything tights and focus on breathing!!

Juno

I just purchased your app, and I’m 5,5 weeks pp, but I started with this exercise for 4 weeks pp. I have trained before and during the pregnancy and my goal is to start next week with your 4-week program :) feeling good

Matea

Anika

It was great! I really felt the activation! Just started this this week and I’m hoping to heal
My DR completely this time. Do
Your other workouts have you coaching us through it or is it just visual? I ask bc I just want to make sure I’m inhaling and exhaling properly and sometimes it’s hard to hear :)

Courtney

Aerin

Amber

Hi Hanna the half sit up are suitable also for someone who has had a Caesarean section?

Valentina

Much or less the same exercises just building upon the movement to make them more challenging.

This is how we continue to create healing and strength.

You can do 1-2 sets of each exercise. Remember it’s less about sets and more about quality engagement and connection.

You may not be ready for this and that’s ok. You can take the elevation out, the block out ect

Remember these are just ideas for you to incorporate into your own journey.

Elevated glide bridge + Adduction

Keep ribs tucked in. Push through heels

Exhale as deep as you can as you pull down

Glute bridge + pull down

As you exhale squeeze block + ball

10 reps Adduction 
10 reps abduction lift

Side lying abduction + adduction press

All the way through = 1 rep

3 reps each side

Sliding glute bridge + dead bug press

This is a great one to begin doing for sitting up and laying down managing coming as we do this allllll the time feeding our littles, getting out of bed ect

Half sit up

Starting squatting as this is a functional exercise, it is also starting to fire the kinetic chains in our body. Inhaling on the way down, exhaling on the way up.

You can use a band hooked on a railing to help lift you back up or a chair if you need!

Squat + resistance

Week 4 Rehab

Almost two weeks postpartum and I am itching to get back into your videos!

Brittney

3 weeks postpartum! Glad I did random bits of breathwork the last 3 weeks (without watching this lol) but glad to do other things

Chelsea

I love that this gives a place to start postpartum

Jorie

First 2 weeks PP Recap!

Alex Vigil

You’re so knowledgeable! I can’t wait to learn more from you and not only feel stronger but be more aligned with my body and have it functioning as it should.

Jessica

Becky

Fixing Flared Ribs to heal DR

this section really made the connection for me between linking breathing correctly with the proper engagement.

Janice

Ashley Powell

It felt great, however I wish the videos you were talking through it.

Norma

Fixing Flared Ribs-additional exercises

Hannah
You are a wealth of knowledge 👌
I wish I knew all this 14 years ago when I started having kids

Ashley

Kolbi

Great explanation with different examples of what it should feel like while engaging your core

Brittany

Engaging the core correctly

Didn’t know it was possible to feel this amazing post partum. Thank you for these so much. ESP the thoracic tilts

Alexandra

Lexie Hattaway

This was amazing! I’m constantly hunched over to breastfeed (even with propping my baby on a boppy!), and this felt so good.

Krysti

Breastfeeding stretches- opening up the thoracic spine

Feels good to get back into moving my body at 8 weeks pp!

Lacey

First day working out. Goal is for consistency. Baby boy is a year now. Feels good.

Cassie

I’ve been using this as part of my warm up! 8 weeks postpartum and trying to get back into it

Kassandra Soto

2.5 weeks PP rehab

Emily

Who knew stretching during pp recovery would feel this good!

Sara

3 week PP stretching

Great progressive advice as I gain confidence post partum, thanks Hannah

Alex

I am almost 6 weeks postpartum and man those planks and half planks really showed me where I am! But nice 10 min rehab!

3 weeks PP- core rehab

Is it common for being mindful of your breaths is the most difficult component of the workout?

Week 4 Rehab

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