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The Postnatal Plan
Welcome to The Postnatal Plan - Start Here
Step 1 - Welcome!
Your September Newsletter
Step 2 - Make sure you've opted in to receive emails from Emma
Step 3 - Celebrating your Journey - Tracking your Progress (12:08)
Step 4 - Planning Your Workouts - Suggested Weekly Workout Plan & Printables
Workout Equipment
Protein - Supporting Your Postnatal Wellbeing & Snack ideas
1-2-1 Assessments & Ad-hoc Personal Training
Optional (but highly encouraged!) Add-on's: Book your 1-2-1 Postpartum Assessments with Emma
Book Ad-hoc 1-2-1 Personal Training Session with Emma
Managing your Membership - Hints and Tips
Refer your Friends
Managing your Membership
Download the Teachable App
Hints and Tips
Then it's on to - The Masterclass Area
Master Class - The Pelvic Floor (76:15)
Master Class - Deep Core Activation (9:01)
Master Class - Squats (9:05)
Master Class - Lunges (10:48)
Masterclass - Press-Ups (9:49)
Masterclass - Feet (8:56)
Next up - Breathing - Chasing Expansion and Positional Breathing
Why the breathwork is so important (51:27)
Your Breathing Drills (27:11)
Daily Dose of Adore Your Pelvic Floor
Pelvic Floor Strengthening (16:17)
Pelvic Floor Relaxation (50:42)
Postnatal Movement 101 - This Month's Focus
Back Body Expansion - New for September (16:23)
Postnatal Core & Pelvic Floor Sessions
Core & Pelvic Floor - Session 1 (27:49)
Core & Pelvic Floor - Session 2 (25:07)
Core & Pelvic Floor - Session 3 - New for September (29:15)
Core & Pelvic Floor - Session 4 (34:12)
Progressive Core
Progressive Core 1 - New for September (9:12)
Progressive Core 2 (11:27)
Progressive Core 3 (10:33)
Progressive Core 4 (5:52)
Postnatal Cardio & Strength Sessions
Cardio & Strength - Return to Running (30:35)
Cardio & Strength - Upper Body Focus - New for September 2025 (31:11)
Cardio & Strength - Lower body (33:42)
Cardio & Strength - Cardio Core (32:19)
Restorative Sessions
Spinal Good Morning (11:57)
10 Minute Hip Mobility (10:41)
Running Warm-Up (8:38)
Tapping Script to Reduce Stress (8:33)
Tapping Script to Receive Rest (17:59)
10 minute Calming Practice - Faking the Stack & Crocodile Breathing (10:05)
Foot Pronation Drills (17:20)
Pelvic Floor Relaxation (11:54)
Restorative Breathwork (25:06)
Back Body Expansion (16:23)
Roller Sequence - Upper Body (8:12)
Roller Sequence - Lower Body (6:57)
Stretch & Flow - Chest, Shoulders & Back (30:39)
Stretch & Flow - Glutes, Hips, Spine & Pelvic Floor Relaxation (30:50)
Join Emma Live
The Postnatal Plan Live Link - Used for all coaching calls
Facebook Group & Unlimited Movement Based Support
Membership Favourites
Feet & The Pelvic Floor - Lower Body (30:06)
Strength circuit (31:29)
Plyos - Jump Around! (28:31)
Bodyweight / Holiday / Away from Home Workout (32:18)
Core & Pelvic Floor Blend (30:24)
Release hips, glutes and pelvic floor (35:43)
Deadbug Variations (28:41)
Cardio & Strength - Upper Body Focus - New for September 2025
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