Know when your body is ready to run, lift and jump again
Your 6 week check cleared you for daily life. It almost never checks your pelvic floor or tummy gap. This roadmap does, then gives you a week by week plan that fits where your body actually is.
What "you're all good" usually covers
Here's what a typical 6 week appointment covers, and what it usually leaves out.
Usually checked
- Bleeding has settled
- Stitches or scar healing
- Blood pressure
- Mood and sleep
- Contraception
Usually not checked
- Pelvic floor strength
- Tummy gap and midline
- Readiness for impact
- When to run again
- What to do if you leak
Pelvic health physios say the pelvic floor and deep core take around 6 months to recover. The UK return-to-running guideline, written by three pelvic health physios, says no running before 12 weeks at the earliest.
Leaking is common. It's not something to live with.
Sources: IJSPT postpartum rehabilitation review, Cleveland Clinic. Leaking that is still there at 3 months is far more likely to still be there at 5 years, so the early months count.
Advice that keeps letting moms down
Squeezing is half of it. Many moms leak because the pelvic floor can't relax or can't keep up with impact. Kegels alone don't test for either.
Symptoms often show up 24 to 48 hours after a workout, so "it felt fine" isn't a test. You need a check you can pass or fail.
HIIT, running and jumping are the highest-load things you can do. The guideline says to build up to them with specific strength tests first.
They cost $120 to $180 a year and run on a fixed calendar. None of them tell you if you're ready to move up, or what to change when you leak.
Your body passes the check. Then you move up.
Four phases, each with a clear "move on when" check. Symptoms move you down a step. A C-section gives you extra time in each phase.
A guide to read. A tool to use.
Cleared at 6 Weeks roadmap
6 short sections in Notion. About 60 minutes to read, and every section ends with one thing to do today.
Your plan, built for you
Enter your weeks since birth, birth type and any symptoms. It builds your phase plan, scores your run test and tracks your walk-run weeks.
9 ready-to-use tools inside
- 10 minute symptom self-check
- Tummy gap check and record
- Pelvic floor baseline test
- Daily 10 minute core reset
- 12 week phase plan tables
- Run-readiness tracker (11 tests)
- 8 week walk-run plan
- Weekly symptom log
- Questions to ask your doctor or physio
Plus a troubleshooter for 12 common problems, like "I leak when I jump", "heaviness by the evening" and "my belly cones in a plank", with what each usually means and what to change this week.
Is this for you?
A good fit if you
- Are 6 weeks to 12 months after birth
- Want to get back to running, the gym or classes
- Had a vaginal birth or a C-section
- Leak a little, or want to avoid starting
- Want a plan, not a subscription
See your doctor first if you
- Have heavy bleeding or a fever
- Have a red, hot or leaking scar
- Feel a bulge or strong heaviness
- Have pain that is getting worse
- Are pregnant again
Cleared at 6 Weeks, Now What?
- The full written roadmap (6 sections, about 60 minutes)
- The interactive plan builder, run test and tracker
- 9 done-for-you tools and checklists
- Troubleshooter for 12 common problems
- Lifetime access
Checkout opens soon. The payment link hasn't been added yet.
DAY
60 day money-back guarantee. That's long enough to work through Phases 1 to 3. Follow the plan, use the tool, and if it doesn't help, email within 60 days for a full refund. No forms, no questions.
Questions, answered
I'm 8 months postpartum. Is it too late?
No. The roadmap works from 6 weeks to 12 months after birth. You start with the self-check, and the plan builder puts you in the right phase for where your body is today, whatever the calendar says.
I had a C-section. Does this work for me?
Yes. C-section moms get extra time in each phase, scar care steps once the scar is healed, and a rule to hold off on Phase 3 lifts until the scar is closed and not painful.
Do I need equipment or a gym?
No. Phases 1 and 2 need a floor and a chair. Phase 3 adds light weights or a resistance band, and water bottles work fine to start.
Does this replace a pelvic floor physio?
No. It's education based on published physio guidelines. It also tells you clearly when to book a physio and gives you the questions to ask when you go.
How do I get it after paying?
Right after checkout you land on the written guide. Both links, the guide and the interactive tool, also stay in your Whop account under "Start here", so you can always find them. Nothing to download or install.
How long does it take?
About 60 minutes to read the guide. The daily core routine takes 10 minutes. Use the tool once a week to check your phase and log progress.