For the last two weeks I have been able to start working out again I have only been focusing on mobility and muscle activation work. My body is still healing from pregnancy and labor and my muscles have lost a lot of strength. I am starting with the very basics to make sure my muscles are moving and building correctly. So, for the first two weeks of being back to the “gym” I have been doing similar workouts to what I am sharing today. I would do a day focused on lower body, upper body and then a day that I would hit that I felt needed a bit more attention.
Each and every workout I did like this I felt sore and I have seen changes in my body. Slight changes, but they are changes. Now that I am have gained a bit more mobility and feeling pretty good I am going to move into a strength building phase still focused around mobility and stability. I will start to add in main lifts like squatting, pressing and deadlifting. Again, I will start with very low weight as my body is still healing and honestly, very weak!
Healing and regaining strength is a process and a long one at that. My overall health and well being is extremely important to me. I may not enjoy every aspect of this slow process, but I know it is good for long term effects and longevity. If you are just starting out in the gym, coming back from the gym from a hiatus, recovering from labor, pregnant or just needing to improve your mobility, give this a try!
Glute Activation and Mobility
2-3 rounds
– 3-way banded side steps x 15 each leg
-band at ankles
-band just below knees
– band just above knees
– Glute bridges x 15 and 60 second hold after last rep (add a band just above your knees for more of an activation movement)
– superman’s x 15 and 60 second hold after last rep
– frog pumps x 15 and 60 second hold after last rep