Hatch has been designed so there are options. You can do the workouts from your own gym with all the fancy kit (erg machines, barbells, dumbbells, kettlebells, wall balls, boxes and sleds etc). Or there are also options you can do from home with more minimal kit requirements.
If you're working out from home you will need the following minimal kit requirements:
2 light/red resistance bands
Capacity to fabricate light, midweight and heavier "odd objects" from sandbags, weighted backpacks, etc, for common movements such as presses, carries, squats and deadlifts. Instructions on how to do this is included in your course materials
Large bedsheet and doorframe for rows and 'climbs'
Hatch has partnered with some awesome equipment providers to make buying at-home equipment easier than ever. Head over to our programs page to buy the kit you need.
Nice to have's:
1 or ideally a pair of handweights, kettlebells or dumbbells that you can press overhead or lift from the floor (light and midweight options eg. 6/8/10/12kg options).
Heavier sandball or sandbag for squat and deadlift programs
Jump rope for basic jump training later in the program
I love fitness but not sure if the program is right for me. What do you mean by 'athletic?'
Hatch is not designed for beginner athletes. It is assumed you have some knowledge and experience of lifting and functional fitness compound movements. You're used to attending a gym 4-5 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.
How many weeks postpartum can I start Hatch Athletic?
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.
Can I do the program before being cleared to exercise by my doctor?
No. You must have medical clearance to take part in exercise prior to starting Hatch Athletic.
How do I access my program?
Hatch uses the Kajabi platform which is responsive for all devices (laptop, tablet or phone. You can access it via the Hatch Athletic website or download the Kajabi app itself. Once you've purchased your program you will receive a welcome email with containing your login details and instructions on how to access your course content.
Are Hatch Athletic programs safe to do with diastasis, pelvic girdle pain, pelvic organ prolapse or continence problems?
Yes. As long as you have been cleared to do a gentle, graded rehab-focussed program by your women's health physiotherapist. Hatch is, for the most part, a low-impact program. There are no box jumps, running or double-unders in the program. There are no abdominal bracing movements in the program. However, the programs are packed full of workouts that help to reintroduce these movements gently and safely over time, so you feel prepared to try these movements with confidence when the time is right for you.
Can I do the program without a consultation without a women's health physiotherapist?
It's highly advisable that you go and see a women's health physiotherapist prior to commencing the program so you can understand your baseline and if there are any pelvic health considerations that should be factored into your workouts.
Can I do other fitness programs or classes whilst doing Hatch Athletic?
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.
When will I be back to my normal self again? When will I be back to lifting and working out like I did before?
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.
Is there any 1-to-1 coaching or support?
Hatch Athletic is a standalone 12 week program and Isn't a personal training product. It is designed so that all of your questions should already be pre-empted. However once you are enrolled on a program you will also be invited to a private Facebook community where Kat can answer any questions you have and you can ask questions to other members.
Can I do all my workouts at the beginning of the week and all my active rest days at the end of the week?
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
What if I'm ill or I miss a workout?
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.
Can I split the day's workout requirements into parts? 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.
What do I do if I don't have all the kit that's suggested in the program?
Enjoy our partnership discounts for at-home gym equipment that's included with your purchase. 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.
What if I experience pain during my workout?
You should never work through pain in your workout. If it begins to 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.
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