Postpartum Phase 1
Progression with Jordynn Mutchler
Welcome to phase 1! This is the first phase you will start with in your postpartum journey. Whether you are 1 week or 1 year postpartum, these workouts help set the foundational ground work needed to advance to more intense training. We need to focus on your posture and body weight strength before we can add in volume and intensity. This program is listed as 6 weeks but can be done for as long as possible until you feel strong enough to move into phase 2.
*always consult with you doctor before starting a new workout regimen. These are generic workouts and are not altered for those that had a more intense birthing experience.
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (20)
5/5
2
10 min
5/5
0
10 min
5/5
0
15 min
+15 sessions more
Details
Category
Pre/Post Natal, Rehab, Mobility, Full Body
Duration
6 weeks, 3 days/week, <30 min
Level
All Levels
Location
Home
Frequently Asked Questions
What are the goals of this program?
Increase mobility and strength
Improve posture
Healing
Rebuild core and back strength
Improve mental clarity and focus
Mindfulness of mommy time
What do I need to participate?
Just your body for phase 1. We will work on breathing and body weight.
What if I can’t do a whole workout?
That’s totally ok! Do as much as you have time for or your body allows! This is a new phase of life that you are trying to navigate through, typically on minimal sleep - start slow and ease into it!
What if I don’t have a treadmill and it’s cold outside, what can I do besides a walk?
You can just walk in your house. Make sure you are moving up and around your house throughout the day so you don’t feel stiff.
What if I am 4+ years postpartum, where do I start?
You start with phase 1 week 1! There is no need to skip ahead and skip foundational work. We need to make sure you have a strong foundation, correct posture and muscular balance before intensifying your workouts to prevent injury and further setback.
Frequently Asked Questions
What are the goals of this program?
Increase mobility and strength
Improve posture
Healing
Rebuild core and back strength
Improve mental clarity and focus
Mindfulness of mommy time
What do I need to participate?
Just your body for phase 1. We will work on breathing and body weight.
What if I can’t do a whole workout?
That’s totally ok! Do as much as you have time for or your body allows! This is a new phase of life that you are trying to navigate through, typically on minimal sleep - start slow and ease into it!
What if I don’t have a treadmill and it’s cold outside, what can I do besides a walk?
You can just walk in your house. Make sure you are moving up and around your house throughout the day so you don’t feel stiff.
What if I am 4+ years postpartum, where do I start?
You start with phase 1 week 1! There is no need to skip ahead and skip foundational work. We need to make sure you have a strong foundation, correct posture and muscular balance before intensifying your workouts to prevent injury and further setback.
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Comments
M
Morgan • 2mo ago
6 years postpartum and I’m seeing crazy results with my inner core….never to late to start this process
A
Amy • 3mo ago
Great exercises for my postpartum journey!
R
Rachel • 3mo ago
Thanks for making sure I have a strong core post baby!
R
Rachel • 4mo ago
This is the perfect way to ease back into working out after having a baby!
R
Rachel • 5mo ago
Love that they're simple yet so important postpartum!