Return to Performance

For the Post-Partum Athlete

  • Do you want to start working out after having a baby, but aren’t sure where to start? 
  • Have you been working out postpartum but aren’t making the progress you expected or desired?
  • Are you getting scar discomfort, muscle tweaks or nagging injuries with activities after giving birth? 
  • Are you ready to train for a more competitive or higher level of activity? 

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This program is for anyone who is postpartum and ready to build themselves into a badass athlete. It is intended for those who are relatively healthy and not in active injury treatment. These techniques and exercises can be started as soon as you can comfortably move around after delivery. It is also great for anyone who has had a baby, no matter how long ago!    

The Return to Performance program is more complete from start to finish than other programs out there. It offers much more research-based education and additional self-treatments that can help you build your foundation for stronger performance. In addition to workouts, you will get guidance on scar assessment and massage, improving posture, and training efficient movement mechanics. 

We designed this program to fit into dynamic lives. The first 5 levels can be done with minimal equipment and all the circuits can be modified for shorter or longer time frames, with the 6th level needing gym or lifting equipment access. It is not based on a set recovery timeline, but rather is benchmark/goal-based because we know that everyone comes in from their own place, with different experiences and histories, and lives are always evolving at an individual’s own pace! The Return to Performance program is based on research, clinical and professional experience from physical therapists and strength/conditioning specialists as well as personal experience from athletes who are also moms.

What’s included? 

This program is packed with information from start to finish, including custom drawings for education and resources you can refer to for more detailed information. You get:

  • Six levels of education and exercise programming spanning a continuum from postpartum basics to sports specific training
    • Each level includes two different exercise circuit workouts, plus warmup and mobility activities 
    • Circuits can be performed in 10-15 minute increments or combined for a 30-45 minute full workout 
  • Cardio exercises and progression guidelines to perform alongside circuit workouts 
  • Expert education and guidance from physical therapists on foundational concepts to maximize what you get out of your workouts, including how to get your core working efficiently again 

Levels

The levels were designed to deliberately progress you through the fundamentals and increasingly complex building blocks to functional patterns common in a variety of sports. There are specific benchmarks for each level to help you evaluate whether or not you’re ready to progress to the next.

  • Level 1: Reconnect: Find your body’s inner strength
  • Level 2: Coordinate: Basic functional patterns
  • Level 3: Stabilize: Core connections with bodyweight exercises 
  • Level 4:  Build: Full body strength and control
  • Level 5: Boost: Dynamic single side stability
  • Level 6: Amplify: Higher intensity strength and plyometrics 

This programming was developed by a team of experts!

Learn more about Ren Caldwell, Deb Scheibe and Catherine Nutting to understand their passion for postpartum health and their reasons for developing Return to Performance.

Value

All told, the Return to Performance program provides you with at least 6-8 months of workouts and as well as the equivalent of 2-3 sessions of physical therapy postpartum education! This is an incredible package when you think of the cost of personal training or other online workout programming over that time period. 

What equipment and space do you need? 

Levels 1-5 require minimal equipment and can be done almost anywhere. You will need some gym access and/or more equipment for Level 6 in order to best prepare you for sport-specific activity.  You’ll need the following equipment for Levels 1-5:

  • Foam roller: 3-foot length (example)
  • Yoga mat or softer carpeted surface for floor exercises
  • Balloon: standard 10-12” party balloon
  • Medium weight circle band (example)
  • Resistance band: 3-4 feet long with door anchor (example)
  • Hand weights/dumbbells: light and moderate weight 
  • Kettlebell (optional)
  • Please note that Level 6 requires access to gym equipment

Do you need to see a specialist first? 

While this program is designed by rehab professionals, it is not meant to be medical advice or to take the place of personalized health care.  You may need some additional guidance from a physician and/or pelvic health Physical Therapist before you start if you are having any of the following symptoms:

  • Recurrent pain, including in the lower back, pelvis, hips, shoulders, or neck
  • Leakage or loss of control of urine, gas, or feces
  • Sensation of heaviness in the pelvis that worsens with activity
  • Anything out of the ordinary: dizziness, light-headedness, spotting, etc.

Please check if you have a significant Diastasis Rectus with the Curl-Up Test shown below.  If your diastasis is more than 3 fingers wide or 2 knuckles deep, please consult a pelvic health physical therapist for more in-depth guidance prior to starting this program. If you are currently undergoing treatment, please consult with your provider before starting this program. 

Ready to start?

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