POST PARTUM 20

PROGRAM
AEXEL PROGRAMMING
20

8 WEEK PROGRAM-3 DAYS A WEEK

strength-conditioning
DAY 1
WEEK 1

WARM UP
KEGEL EXCERCISE
As you have probably been told, kegel
excercises are great for increasing
strength in the pelvic floor muscles.
The key takeaway in performing kegel
3x exercises is that you try to squeeze the
20 donkey kicks (10L-10R) same muscles that you would squeeze
to hold you from urinating. Without
10m low bear crawl using any other muscles, like the
5 frog pumps glutes. Try to do this multiple times a
day apart from training with this
program. If you are unaware of which
muscles need to be activated try to
STRENGTH urinate and halfway stop for a second.

BREATHING
Box breathing: set the timer on 4
minutes. Then, breath in for 4
seconds, hold it for 4, exhale for 4 and
lying kegel squeezes: 5x5, 30 sec
hold it again for 4. Repeat this 4
rest minutes straight. Try to think of
nothing, try to breath through the
wall sit: 5x25 sec (squeeze the nose into the belly.

pelvic floor muscles, same as with

the exercise before)
CONTACT
Glute bridge: 4x10 reps, tempo 3112 Email: info@aexel-programming.nl
(again, squeeze the pelvic floor website: www.aexel-programming.nl
muscles with every rep) youtube: AEXEL programming
instagram: @aexel_programming
DAY 2
WEEK 1

WARM UP CONDITIONING
NOTES
The focus of the conditioning session
should be to keep power output the
same. Try to remain beneath threshold,
300m walk (try to keep a fast pace) don´t mentally force yourself. Take it
easy, these intervals should be a nice
20 deadlifts sweat, not a kill.
bent over row 3x8

The pry squat should be an easy stretch

for the adductors.

CONDITIONING
WALK
try to walk today with nothing on
your mind, just 10 minutes
´unplugged´.
interval
Focus on proper breathing
mechanics, nose-to-belly, slow and
14x30 sec on 30 sec off deep.
1: row
2: walk

STRETCH CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
pry squat
4x20 sec hold
DAY 3
WEEK 1

WARM UP FOAMROLL
thoracic spine 2 min (1 min L-1 minR)
hamstring 2 min (1 min L-1 minR)
calfs 2 min (1 min L-1 min R)

try to take it easy, if you don´t have a

3x
foamroller you could potentially use a
10 wall angels bottle or something.
10 reverse fly´s
ADDITIONAL
CONDITIONING
bike for 20 minutes straight
STRENGTH outside or inside, your choice.
Try to maintain one consistent pace
without muscular fatique. The goal is
to train the cardiovascular/respiratory
systems
Ring row 4x10 reps, tempo 2001

z-press 4x10 reps, tempo 2002

plank hold 5x25 sec, (squeeze

pelvic floor muscles)

CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 1
WEEK 2

WARM UP BREATHING
Box breathing: set the timer on 5
minutes. Then, breath in for 5 seconds,
hold it for 5, exhale for 5 and hold it
again for 5. Try to think of nothing,
breath through the nose into the belly.
3x
10 plank shoulder taps
20 lunges (10L-10R)
MOBILITY
3x
14 seated stick thoracic rotations (7L-
STRENGTH 7R)
1 min banded hamstring stretch (30L-
30R)

lying kegel squeezes: 5x8, 30 sec

rest

squat hold: 5x15 sec (squeeze the

pelvic floor muscles, same as with
the exercise before)

Hip thrust: 4x10 reps, tempo 3112 CONTACT

(again, squeeze the pelvic floor Email: info@aexel-programming.nl
muscles with every rep) website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 2
WEEK 2

WARM UP FOAMROLL
lattisimus dorsi 2 min (1 minL-1 minR)
quadriceps 2 min (1 minL-1 minR)

300m walk

bent over row 3x8

front leaning rest 3x20 sec ADDITIONAL
CONDITIONING
walk for 20 minutes straight
CONDITIONING outside or inside, your choice.
Try to maintain one consistent pace

every 2 minutes perform:

6 reverse lunges and 6 push ups on
interval object

14x45 sec on 30 sec off

1: baby burpees on box
2: row

STRETCH
CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
spiderman stretch 2x30 secL 30 secR instagram: @aexel_programming
box shoulder stretch 2x30 secL 30 secR
DAY 3
WEEK 2

WARM UP WALK
walk for 15 min today, unplugged. no
phone and no stuff on your mind.

3x
10 wall angels
10 bent over rows
7 box push ups
SESSION NOTES
STRENGTH during the plank hip taps, make sure
that the hips don´t move too much.
with the Z-press make sure to pull
the weight backwards overhead and
with the ring row make sure to pull
with the back muscles,
Ring row 4x12 reps, tempo 2001

z-press 3x12 reps, tempo 2002

plank hip taps 5x25 sec, (squeeze

pelvic floor muscles)

CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 1
WEEK 3

WARM UP BREATHING
set the timer on 5 min, then breath
with a ratio of 1-2-3-2. So that could be:
3 seconds in, 6 seconds hold, 9 seconds
exhale and 3 seconds hold over there.
You are free to increase this number
3x
10 reverse lunges
15 frog pumps
50m walk (focus on squeezing the
glutes while walking) SESSION NOTES
STRENGTH During the warm up, try to already
incorparate the pelvic floor muscle
into the movements. Make sure the
knees are in line with the toes during
the reverse lunges. Same with the
squat, push through the entire feet,
squat (weighted if you can) to 90 not om the front or back. As with the
degrees warm up, make sure to focus on
squeezing the pelvic floor muscles.
5x5 reps, tempo 3624
The single leg romanian deadlift
should have a slight bent at the knee
Hip thrust (weighted if you can) and the non working leg should be in
3x12 reps, tempo 3112 line with the upperbody.

single leg romanian deadlift CONTACT

(without weight) Email: info@aexel-programming.nl
3x7L 3x7R, tempo 2222 website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 2
WEEK 3

WARM UP FOAMROLL
lattisimus dorsi 2 min (1 minL-1 minR)
quadriceps 2 min (1 minL-1 minR)

4x
7 ring rows
7 kettlebell deadlifts
7 sumo squats ADDITIONAL
CONDITIONING
walk for 20 minutes straight
CONDITIONING outside or inside, your choice.
Try to maintain one consistent pace

every 1:30 minutes perform:

4 air squats
3x 4 shoulder taps

5 min on 2 min off

10 cal ski
10 medball ground to overhead
12 cossack squats

STRETCH
CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
spiderman stretch 3x30 secL 30 secR instagram: @aexel_programming
banded lat stretch 2x30 secL 2x30 secR
DAY 3
WEEK 3
WARM UP
WALK
walk or bike for 15 min today,
unplugged. no phone and no stuff on
2x your mind.

10 bent over rows

10 strict presses
7 bicep curls with barbell
7 skull crushers
30 sec plank hold
SESSION NOTES
STRENGTH during the single arm ring row, make
sure your wrist is straigt and you pull
with the elbow pointing in the
opposite direction in which you are
going to. During the z-press, make
sure your upperbody is as vertical as
single arm ring row 4x8L 4x8R, possible and you pull the weight
tempo 3012 back when reaching overhead.
During the deadbug exercise, you
want to have the entire back on the
z-press 4x10 reps, tempo 2002 ground the entire time. Try to
(heavier weight) incorporate the kegel exercises with
the deadbug.

deadbug 5x30 sec on 30 sec off

CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 1
WEEK 4

WARM UP BREATHING
set the timer on 7 min, then breath
with a ratio of 1-2-3-2. So that could be:
3 seconds in, 6 seconds hold, 9 seconds
exhale and 3 seconds hold over there.
You are free to increase this number
3x
20 sec wall sit
15 cal row SESSION NOTES
10 hip bridges Don´t forget to squeeze the pelvic
floor muscles. During the wall sit,
make sure to apply presure through
the entire foot. With the hip bridges,
STRENGTH try to feel the glutes working. If you
don´t feel them, try to play with foot
positioning to feel them more. Squat
is the same as last week, if you used
weight last time then try to use the
squat (weighted if you can) to 90 same this time. With the single leg
degrees hip thrust, make sure to extend the
hip as much as possible, if you use
4x7 reps, tempo 3624 weight, use a dumbbell on the hip
where the foot is on the ground.
single leg hip thrust (weighted if When doing the reverse plank, make
sure the hip is extended and the
you can)
knees to.
4x10L 4x10R
CONTACT
reverse plank hold Email: info@aexel-programming.nl
5x30 sec on 45 sec off website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 2
WEEK 4

WARM UP FOAMROLL
lattisimus dorsi 2 min (1 minL-1 minR)
quadriceps 2 min (1 minL-1 minR)

ADDITIONAL
3x
CONDITIONING
20 weightless bulgarian deadlifts
20 plank shoulder taps Bike for 30 min straight, try to
maintain a challenging pace.

CONDITIONING
SESSION NOTES
Make sure with the bulgarian
deadlifts that you don´t move from
the spine but from the hips.
4x
The dumbbell snatch should look
5 min on 1:40 min off similair to a kettlebell swing.
20 single arm dumbbell hang With the deep squat hold, you should
feel a slight stretch in the lower body.
snatch
15 cal bike
10 walk outs

STRETCH
CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
deep squat hold 4x30 sec
instagram: @aexel_programming
pvc pass throughs 4x30 sec on 30 sec off
DAY 3
WEEK 4
WARM UP WALK
walk or bike for 15 min today,
unplugged. no phone and no stuff on
your mind.

3x
10 high hang cleans
10 frog pumps SESSION NOTES
10 (easy) push ups
The easy push ups can be performed
on the knees, on a box or whatever
you want. Make sure with the bent
over rows that the elbows are in line
with the wrists. Feel the back
STRENGTH muscles working. During the Glute
bridge floor press, make sure to raise
the hips as high as possible and keep
them on the same position
throughout the 12 reps. During the
deadbug, don´t forget to keep the
Bent over barbell row 4x8 reps,
lower back on the ground.
tempo 2002

Glute bridge floor press (dumbbell)

4x12 reps, tempo 2101

deadbug 4x40 sec on 40 sec off

CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 1
WEEK 5
WARM UP BREATHING
set the timer on 4 minutes, do box
breathing while moving through
upward and downward dog. moving to
upward dog is inhaling, holding breath
there, moving to downward dog is
3x
exhaling and hold your breath there
10 cal row again.
10 hip bridges

SESSION NOTES
The first sets of back squats are at a
STRENGTH lighter weight than the second ones.
So ones you are at the 3x4 you should
increase weights a little bit. If you
doubt about deadlift form, record
yourself. The most important thing
Back squat about deadlifts is that the spine stays
unmoved and you increase hip
4x8 tempo 3101
flexion by using the hips. During the
2 min rust glute bridge march, make sure to feel
the glutes working and keep ¨yo ass
3x4 tempo 3101 up¨.

2:30 min rust

Deadlift
4x8 tempo 3001
2 min rust CONTACT
Email: info@aexel-programming.nl
glute bridge march website: www.aexel-programming.nl
4x1 min on 1 min off (weighted if youtube: AEXEL programming
possible) instagram: @aexel_programming
DAY 2
WEEK 5
WARM UP FOAMROLL
glute medius 2 min (1 minL-1 minR)
quadriceps 2 min (1 minL-1 minR)

3x ADDITIONAL
10 air squats CONDITIONING
10 baby burpees on box Bike for 30 min straight, try to
10 deadlifts maintain a challenging pace.

CONDITIONING
SESSION NOTES
Try to make the split times of the
conditioning piece as equal as
10 rounds for times possible. So:
1-2:03
2-2:02
10 cal row
3-2:03
10 cal bike 4-2:04
10 cal ski etc.
2 min rest

STRETCH
CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
childs pose 3x30 sec
instagram: @aexel_programming
pigeon pose 3x30 secL 30 secR
DAY 3
WEEK 5
WARM UP WALK
walk or bike for 15 min today,
unplugged. no phone and no stuff on
your mind.

12x20 sec on 10 sec off

1-medball hang power cleans
2-mb floor press (throw) SESSION NOTES
When you perform the upright row
make sure to have a clean grip, so
hands wider than shoulder width.
When doing the single leg glute
bridge with floow press, switch legs
STRENGTH when you have done 6 repetitions.
During the ¨lower the boat¨ exercise
you want to make sure that your
lower back stays on the ground.

upright row
4x10 reps

single leg glute bridge floor press

5x12 reps, tempo 2101

lower the boat

4x8 reps CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 1
WEEK 6
WARM UP BREATHING
set the timer on 6 minutes, do box
breathing while moving through
upward and downward dog. moving to
upward dog is inhaling, holding breath
there, moving to downward dog is
3x
exhaling and hold your breath there
7 air squats again. Try to increase the time that you:
10 hip bridges inhale- hold-exhale-hold.

15 pvc romanian deadlifts

SESSION NOTES
If you feel any discomfort during the
STRENGTH front squat, make sure to switch back
to back squats or to zombie squats.
The focus during the front squats is
to try and stay as vertical as possible
with the upperbody. Also the tempo
Front squat allows for focus on the pelvic floor
muscles. Try to implement this into
3x5 reps
the romanian deadlifts and glute
3x9 reps bridge march as well. The romanian
tempo 3201 deadlift can be a tricky one, the
2 min rust length potential of the hamstrings
dictate the range of motion. If the
spine moves you are either going too
Romanian deadlift far or coordination is lacking.
3x10 reps tempo 2201 Generally, just below the knees is fine
with ROM.
2 min rust
CONTACT
glute bridge march
Email: info@aexel-programming.nl
4x1:10 min on 1 min off (weighted if website: www.aexel-programming.nl
possible) youtube: AEXEL programming
instagram: @aexel_programming
DAY 2
WEEK 6
WARM UP FOAMROLL
latissimus dorsi 1 min L 1 min R
vastus lateralis 1 min L 1 min R
T-spine 2 min
calves 1 min L 1 min R
2x
20 cal bike
14 medball ground to overhead

CONDITIONING
SESSION NOTES
Just like last week, focus on
maintaining equal split times
7 rounds for times throughout the 7 sets. The kettlebell
swings can be done either russian or
american, whatever you prefer. Make
10 cal row
sure that the elbows stay extended
10m bear crawl and the 90/90´s are done slooooowly
15 kettlebell swings
2 min rest

MOBILITY

CONTACT
Email: info@aexel-programming.nl
3x website: www.aexel-programming.nl
youtube: AEXEL programming
10 pass throughs instagram: @aexel_programming
10 90/90 hip rotations
DAY 3
WEEK 6
WARM UP WALK
walk or bike for 15 min today,
unplugged. no phone and no stuff on
your mind.

12x20 sec on 10 sec off

1-hang cleans
2-knee push ups SESSION NOTES
3-deadbug
The warm up should feel very light, if
muscles start to fatigue then make
sure to scale properely. Weighted
ring row can be done with a weight
vest, if you don´t have this then get
STRENGTH the rings lower to the ground to
make it more difficult. Make sure that
there is 0 lower body movement
during the strict press and make sure
that the hips don´t move during the
shoulder taps.
weighted ring row
4x8 reps

Strict press
5x8 reps, tempo 2101

shoulder taps
4x20 reps CONTACT
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 1
WEEK 7
WARM UP BREATHING
set the timer on 4 minutes, do box
breathing, but now as slow as possible.
So try to breath like: 7-7-7-7. Trough the
nose into the belly.
20 air squats
20 pvc goodmornings
20 hip brigdes
20 reverse lunges
SESSION NOTES
20 plank shoulder taps
Go easy on the warm up, don´t forget
STRENGTH to squeeze the pelvic floor muscles
while moving through the exercises.
Try to go heavy but don´t go to the
limit. When you perform the
goodmorning, make sure to keep the
back squat spine in a extended position. The
knees should stay almost extended.
4x3 reps
When doing the hip thrust hold, you
3x7 reps should feel the glutes working.
tempo 3201
2 min rust

Goodmorning
3x10 reps tempo 2201
2 min rust
CONTACT
hip thrust hold
Email: info@aexel-programming.nl
4x1 min on 1 min off website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 2
WEEK 7
WARM UP
SOFT TISSUE
RELEASE
30 cal bike lacrossebal:
-calves 2 min (1L-1R)
-latissimus dorsi 2 min (1L-1R)
barbell hang power snatch 5x5 rectus femoris 2 min (1L-1R)
vastus medialis 2 min (1L-1R)
bench dip 3x5

CONDITIONING

SESSION NOTES
Don´t forget to focus on equal split
9 rounds for times times, The barbell hang snatch is on
a light weight. Make sure the knees
are in line with the toes during the
10m walking lunges walking lunges, go slow on the crab
10m crab walk walk. Try to get some momentum
with the single arm dumbbell hang
20 single arm dumbbell hang
snatch.
snatch
1 min rest
MOBILITY

CONTACT
Email: info@aexel-programming.nl
3x website: www.aexel-programming.nl
youtube: AEXEL programming
20 seated pvc thoracic rotations instagram: @aexel_programming
40 sec frog pose
DAY 3
WEEK 7
WARM UP WALK
walk or bike for 15 min today,
unplugged. no phone and no stuff on
your mind.

emom 10 min
1-50 sec row
2-12 burpees with hands on bench SESSION NOTES
The burpees with the hands on the
bench can be done with extended
elbows. During the bent over rows,
the focus should be, to feel activity in
the lats. Pull the bar towards the
STRENGTH belly button with the elbows in line
with the wrists. During the bench
press, you should look for activity in
the chest/shoulders also the triceps
but the chest and shoulders should
be prioritized. Make sure the hips
Supinated grip bent over barbell
stay as stagnant as possible.
row
4x10 reps

Bench press
3x5
2x10
CONTACT
shoulder taps Email: info@aexel-programming.nl
4x26 reps website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 1
WEEK 8
WARM UP BREATHING
set the timer on 6 minutes, do box
breathing, but now as slow as possible.
So try to breath like: 7-7-7-7. Trough the
nose into the belly.
3x
20 sec wall sit
10 cal row
10 empty barbell deadlifts
SESSION NOTES
Try to go heavy with the backsquats
STRENGTH but don´t go to a point where you
would forget to squeeze the pelvic
floor muscles. The 3 seconds hold are
at the bottom. the goodmornings are
with the same weight as or a little bit
back squat more then last week. During the hip
thrust hold, make sure the glutes
7x3 reps
burn, not the lower back.
tempo 1301
2 min rest

Goodmorning
4x11 reps tempo 2201
2 min rest

hip thrust hold CONTACT

4x1:15 min on 1 min off
Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming
DAY 2
WEEK 8
WARM UP
SOFT TISSUE
RELEASE
3 sets lacrossebal:
-calves 2 min (1L-1R)
20 pvc deadlifts -latissimus dorsi 2 min (1L-1R)
15 air squats rectus femoris 2 min (1L-1R)
vastus medialis 2 min (1L-1R)
20m bear crawl

CONDITIONING SESSION NOTES

The conditioning piece consists of 5
rounds. The first round is at 10 cal
and reps, then you rest for 2 minutes,
then you do the entire round again,
10-9-8-7-6-5 minus 1 cal or reperition. As the
cal row reps/cals decrease, the intensity
cal bike increases.
baby burpees
During the moblity piece, we want
2 min rest you to lean away from the knee that
is on the ground when doing samson
lunges. During the crab walk, we
want you to perform it with big steps.
MOBILITY

CONTACT
Email: info@aexel-programming.nl
4x website: www.aexel-programming.nl
youtube: AEXEL programming
10m samson lunges instagram: @aexel_programming
10m crab walk (slowly)
DAY 3
WEEK 8
WARM UP WALK
walk or bike for 15 min today,
unplugged. no phone and no stuff on
your mind.

3x
10m low bear crawl
10 easy ring rows SESSION NOTES
Make sure the back maintains in a
neutral position during the bent over
rows. Try to pull towards the belly
button and make sure that the upper
warms and upperbody form a 45
STRENGTH degree angle. Basically we want the
same to happen with the bench
press regarding the angle of the
arms. Make sure the elbows are in
line with the wrists. If the knee raises
are to easy then you could try doing
Supinated grip bent over barbell
leg raises, make sure you don´t do
row these exercise kipping.
4x12 reps

Bench press
5x5 reps

hanging knee raises/leg raises CONTACT

4x10 reps Email: info@aexel-programming.nl
website: www.aexel-programming.nl
youtube: AEXEL programming
instagram: @aexel_programming