The Birth To 12 Weeks program is designed to begin strengthening your pelvic floor and deep core immediately after having a baby (vaginal or cesarean). This program begins with gentle breathing exercises to activate and connect your pelvic floor and deep core to start to repair the damage that may have been done during pregnancy/delivery. All (short and quick) "workouts" can be done in the comfort of your home with minimal equipment needed. The routines will progress to more challenging movements with bands as your body strengthens and heals.
Educational Videos - Dr. Carolyn Latham has not only approved the Bump Runner programs but she has also contributed by educating you on important topics such as Prolapse, Bearing Down, Clenching, Diaphragmatic Breathing and more! You are also able to email Christine questions throughout the program.
Safe and Gentle Progressions - This program is designed for you to begin the day you deliver your baby. The first phase consists of gentle breathing activations and progresses over the 12 weeks. All routines have video and voice over demonstrations to cue and guide you. At the end of the program you will test out plyometrics to assess your readiness to return to running. All routines can be done at home.
Pelvic Floor & Core Rehab - The exercises and movements in the routines you’ll complete are highly focused on repairing, rehabbing, and restrengthening your pelvic floor and deep core muscles. We walk you through how to find and activate these muscles that will help restore normal functions, reduce pain and/or incontinence, and prepare you to return to running when your body is ready. All workouts have video demonstration and verbal cue voice overs
Return to Running Assessment - The idea is that at the end of the program, you’ll feel strong and ready to start to incorporate running back into your routine. We’ve created a checklist for you to complete to assess your readiness to run. PT’s and medical professionals recommend most women wait until 12 weeks to return to running, which is the perfect transition time after this program.
“The birth to 12 weeks program was phenomenal. I started it 1 week PP and feel like it really helped me strengthen my core and pelvic floor. The phases are perfectly designed to help you start right after birth with some great breathing and activation work that helps establish a strong base.”
Welcome Video
Welcome Package!
Calendar + Graphics!
Gear Needed
Learn To Recognize Your Pelvic Floor
Pelvic PT Intro
Diaphragmatic Breathing
Prolapse
Transverse Abdominis
Bearing Down/Clenching
Month 1 Calendar & Intro
Week 1
Week 2
Week 3
Week 4
Month 2 Calendar & Notes
Week 5
Week 6
Week 7
Week 8
Month 3 Calendar & Notes
Week 9
Week 10
Week 11
Week 12
You Did It!
Return To Running Checklist
Next Steps
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