Sadielee Thomas

Postpartum Guide

Postpartum Guide

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Phase 1: Stabilization Endurance This phase focuses on building a foundation through stabilization endurance. Movement speeds slow, and intensity/weight reduce to promote muscular endurance, ensuring correct form. Reinforcing correct movements enhances joint and postural control. Initially, perform the prescribed workout once a week for four weeks with a challenging yet manageable weight. Stability, not strength, is the primary focus, challenging it through controlled instability. Phase 2: Strength Endurance Acclimate to heavier weights and higher intensity workouts. Strength and endurance workouts with superset techniques, pairing strength exercises with those requiring more stabilization. Supersets, with decreased rest periods, elevate the heart rate, aiding fat loss. Similar to Phase 1, perform the prescribed workout once a week for four weeks, focusing on increasing weight progressively. Log your weight at the beginning of week five and aim to increase it as weeks progress. Before embarking on this workout program, it's crucial to obtain clearance and approval from your doctor. Engaging in these exercises is at your own risk, so consulting with a healthcare professional beforehand is strongly advised. It's important to note that this program does not guarantee specific results. If you are dealing with diastasis recti or any postpartum condition, it's essential to seek guidance from your doctor.

Goal:
Toning
Weight Lifting, Pre/Post Natal, Pilates, Core/Abs
8 weeks program 5 days/week 45-60 mins
Level:
All Levels
Goal:
Toning
Weight Lifting, Pre/Post Natal, Pilates, Core/Abs
8 weeks program 5 days/week 45-60 mins
Level:
All Levels

Workouts

Workout A: Full Body
Workout A: Full Body
5.0
26
Bodyweight, All Levels, Home, Pilates, Full Body, Abs & Core
Core Strength and Stability A: Rectus & Transverse Abdominal
Core Strength and Stability A: Rectus & Transverse Abdominal
5.0
9
All Levels, Pilates, Abs & Core, Bodyweight, Bikini body, Home
Workout B: Full Body
Workout B: Full Body
5.0
6
Pilates, Full Body, Bodyweight, Abs & Core, Cardio, Home, Lower Body, All Levels, Glutes, Upper Body
Core Strength and Stability B: Total Core, Hips & Obliques
Core Strength and Stability B: Total Core, Hips & Obliques
5.0
4
Home, All Levels, Pilates, Abs & Core, Bikini body
Workout C: Full Body
Workout C: Full Body
4.9
4
Abs & Core, Bodyweight, All Levels, Full Body, Pilates, Home, Glutes, Legs, Bikini body, Lower Body
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
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Streaks
Make sure you stay on track with your goals
Favorites
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Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Sadielee Thomas

Online personal trainer

From a mom of two small kids, I know what it’s like to not like what you see in the mirror. I’m here to tell you that you’re not stuck & I’m going to show your exactly how you’re going to reclaim your life back.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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