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Forward Bounds (alternate legs)
10 reps
Soft landings, knee/hip alignment, upper body over pelvis.

Postnatal Return to Running Readiness Exercises based on paper from Goom, Donnelly & Brockwell, 2019
See playlist for all 9 exercises

Pre-Screening (must ALL be ticked before functional tests)

Cleared at 6–12 week postnatal check (wound healed, no infection)
Able to walk 30 minutes briskly without pain, heaviness, or leakage
No symptoms of pelvic floor dysfunction (heaviness, incontinence, bulging, pain)

Functional Tests
Complete each exercise symptom-free (no pain, heaviness, leakage, abdominal doming).

Pass = Able to complete all movements with good form, no pain, no heaviness, no leakage, no abdominal doming/bulging.
Fail = Presence of any of the above symptoms, then continue with rehab strengthening before progressing to running.