HATCH

There are options every day based on what kit you have available. Naturally, you'll get bigger strength results from having more variety of kit: i.e. barbell and plates and a good selection of incremental hand-weights. We have an at-home/minimal kit option and a full-gym equipment option. As a bare minimum, this is what you'll need to do HATCH at home. 2 light/red resistance bands, a small selection of dumbbells/kettlebells, a sandbag or weighted backpack, a large bedsheet, a firm couch, a broomstick. Get your kit from OUR equipment partner Bulldog and add code: BULLDOGHATCH into the checkout for 10% off storewide.

It's 3 workouts a week. There's also 3 active days a week (which involves various outdoor activities such as walking, cycling and swimming) and 1 rest day.

Hatch uses a responsive mobile site for all devices or the Kajabi app and platform which is responsive for iOS. You can access your programme via the Hatch Athletic website or download the Kajabi app itself. Once you've purchased your programme you will receive a welcome email with containing your login details and instructions on how to access your course content.

Hatch uses the Kajabi platform which has its own app. This is responsive for iOS devices. Download the Kajabi app and you can access your course direct from there. If you have an Android phone, the mobile site is equally responsive.

Your postpartum programme is yours for one year from the date of purchase.

Usually, at around 6 weeks postpartum you'll have an appointment with your GP or medical professional, who will tell you whether or not it is same for you to resume gentle exercise. Once you have had this sign off, you can commence your Hatch Athletic program. It is also HIGHLY RECOMMENDED that you have an assessment with a women's health physiotherapist prior to commencing this program, or any exercise postpartum. To visit a women's health physiotherapist prior to starting your program

Hatch is suitable for anyone who has experience in a functional fitness environment OR who has the desire to get into that style of training postpartum. It is the perfect segway for someone who wants to start CrossFit for the first time even. It is, however, assumed you have some knowledge and experience of lifting and functional fitness compound movements, for example: clean, snatch, etc but there are also comprehensive movement demo videos for every movement if you're not sure. You're used to attending a gym 3-5 times prior to being pregnant and are happy to commit 3 training days now you've had your bub, and be physically active on the other days.

No. You must have medical clearance to take part in exercise prior to starting Hatch Athletic.

It's highly advisable that you go and see a women's health physiotherapist prior to commencing the programme so you can understand your baseline and if there are any pelvic health considerations that should be factored into your workouts.

Hatch is a comprehensive program that is designed to be done by itself for 12 weeks exclusively. As a result, and in order to get the most from the program, it's recommended that you do not take part in other or ‘extra’ fitness activities during this time.

You can buy an add on 1-to-1 coaching with Kat within the programme itself, or head to our 1-to-1 consult page to book a call.

Life with a new bub is stressful enough. Having to worry about the odd missed workout here and there should be the least of your concerns. If you miss a day or two, or even a week, that's totally fine but pick up from where you were, don't skip ahead.

i.e. Do the pelvic floor work in the morning and then the other pieces in the gym in the afternoon? Ideally you'll do them altogether because the workouts are designed to flow into one another. Once you've engaged your pelvic floor you then move onto more complex movements. But life isn't always that simple! If you need to separate the parts, please ensure you do some extra pelvic floor engaging breaths/squeezes before you return to the more complex movements later that day.

We have discounts with equipment partners so you can stock up, in particular Bulldog Gear - use our link https://www.bulldoggear.com/HATCH and discount code BULLDOGHATCH to get 10% off storewide. If you don't have the kit, where possible try to sub out the movement for a similar movement. For example if it's an erg machine, pick another machine or choose a cardio movement like a stepping burpee.

Ideally you'll spread out your workout days so you get some active rest in between your workouts. This helps to give your body plenty of time to recover and reset before training again the next day. Be mindful to split up your week so you have an even spread of workout days to active rest days if you possibly can​​​​.

Yes. The programme has been designed to help with these conditions. As long as you have been cleared to do a gentle, graded rehab-focussed programme by your women's health physiotherapist you're good to go. If you are working alongside a physio and you want low-impact options, these are given to you in your coaching notes.

hurt, take it back, stop what you're doing and retry some engaging squeezes on the mat. If you’re coordinating the breath and the squeeze very carefully with your movement this may be enough to alleviate your symptoms. If it doesn’t, try reducing the height, width or depth of your movement. If you still can’t do the workout comfortably, skip it and make an appointment with your women's health physiotherapist.

Hatch is not a quick fix. Yes, your core is likely to be stronger and pretty bulletproof by the end, but this doesn’t give you license to resume ‘normal’ training in your gym again. Hatch gives you a perfect foundation to reintroduce your sport over time, with humility and awareness. Also - think of this as a forwards journey. The Hatch ethos is not to dwell on getting your pre-baby body back (this is highly unrealistic) but instead to learn about your new body's strengths and weaknesses, to become more instinctive and to respect your postpartum and motherhood fitness journey.