Anna T. — 16-week postnatal return-to-training.

Nine weeks after her second baby, Anna wanted to train again — without wrecking her pelvic floor or her core for the third time. Sixteen careful weeks later, she was back to deadlifting and running.

Anna had done it the fast way after her first baby — back to HIIT at 6 weeks, running by 8, prolapse symptoms by 12. She wasn't doing that again. Second time round, she wanted to do it properly.

Hannah took her on. First step was a women's health physio clearance — we don't start postnatal work without it. Clearance came back at week 8 post-birth with a note on pelvic floor coordination needing work before impact.

Phase 1 (weeks 1-4, starting week 9 postpartum): breathing pattern re-education, pelvic floor coordination drills, gentle glute and deep core work. No lifting above bodyweight. Most of this sounds small but it's the foundation everything else sits on.

Phase 2 (weeks 5-9): bodyweight and light-load strength work. Goblet squats, sled pushes, trap-bar deadlifts at a high handle height. Plank progressions, Copenhagen plank variations, carries. Two sessions a week with Hannah, one at home.

Phase 3 (weeks 10-14): introduced barbell work. Conventional deadlift from blocks, back squat, overhead press. Impact reintroduced gradually — pogo hops, then skipping, then short jogs. Re-check with the physio at week 12 to confirm pelvic floor capacity was keeping up.

Phase 4 (weeks 15-16): consolidated and handed over to a self-sufficient program. She was deadlifting 70kg pain-free, running 5km comfortably, and — more importantly — had a framework she could keep using.

The fast way isn't a shortcut. It's just a different route to the same problem.