Postpartum Re-Entry (Wk 4-6)
Re-introduce hinge + squat patterns at low load. Goblet squat, DB RDL, glute bridge with light load, dead bug, side plank. ~30 min, 5 movements. Continue pelvic-floor coordination.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Goblet Squat Hold a light DB at chest. Squat between elbows. Upright torso. Exhale on the drive up. RPE 6-7 — this is technique re-introduction, not load testing. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Stiff-Legged Dumbbell Deadlift Light DBs. Hinge from hips with soft knees. DBs travel close to legs. Stretch hamstrings; drive floor away. Brace 360° throughout. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 03 | Single Leg Glute Bridge Add light DB at hips for tension. Drive through heel. Glute squeeze hard at top. Pause 1 s, control down. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 04 | Dead Bug Continue anti-rotation core. Add slight DB hold at the chest for progression once 8-10 unloaded reps feel easy. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 05 | Plank Standard plank or modified (knees down) if standard causes belly doming. Watch for ANY abdominal coning — modify if present. 2 × 30s · rest 45s | 2 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Pattern re-introduction, not load testing — keep weights light and let technique, not the RPE number, set the ceiling. Exhale through every concentric to time the pelvic-floor contraction with peak load; treat that breath as the rep's anchor. Symptoms override the prescription: doming, leaking, or pressure means regress to the prior pattern (bodyweight goblet, knees-down plank) rather than grinding the set. Add load to one pattern at a time across weeks, not everywhere at once. If DBs are scarce, a goblet DB and a loaded backpack cover squat and hinge.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Postpartum Re-Entry (Wk 4-6) template?
Pattern re-introduction, not load testing — keep weights light and let technique, not the RPE number, set the ceiling. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Postpartum Re-Entry (Wk 4-6), and how long does it take?
Postpartum Re-Entry (Wk 4-6) runs 5 movements and about 13 working sets, roughly 41 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Wk 4-6 version different?
Postpartum Re-Entry (Wk 4-6) is the wk 4-6 cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight