POSTPARTUM PREPARATION

Be fully prepared for postpartum with...

How to set boundaries

Postpartum products

Product catalogue

Nappy bag essentials

MY JOURNEY

This is your section to track and record everything

My birth story

Journal prompts

Recovery tracker

Goal setting

The habit tracker

The postbump log

WOMEN'S HEALTH EDUCATION

Everything you need to know for your best recovery

The pelvic floor

Prolapse

Ab separation

Week-by-week ab separation exercises

The postbump roadmap

THE FIRST 6 WEEKS

This section will be your best friend in the early weeks

Important tips

Wound care

Breastfeeding

Week-by-week exercises

Exercise precautions

Walking guide

Weekly journaling

6 WEEKS+

Everything you need for your 6 weeks+ recovery

Introduction

6 week check-up

Check-up questions

FAQ

The workouts

Scar management

6 WEEKS+ CONTINUED

The workouts you get in this section include:

Leg day circuit

Upper body burn

Full body circuit

Postpartum pilates

Cardio bunny

Total body workout

Upper body toning

Booty burner

Pelvic floor & core

Stretch & mobility

12 WEEKS+

You get a step-by-step guide for how to return to:

Running

CrossFit

Weights

Sport (eg netball, football)

Pilates

Swimming

HIIT

The Round Up

The final pages of the playbook include:

Journaling pages

Resources to provide more postpartum support

Reference list