PREGNANCY POSTPARTUM PHYSICAL TRAINING [P3T]

 
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ABOUT

Following the guidance of the American Congress of Obstetricians and Gynecologists, P3T was designed to assist the pregnant soldier in maintaining fitness levels during pregnancy and postpartum, by providing the soldier with education and instructional materials to perform safe, standardized, physical training. Exercising regularly throughout these periods can reduce impact of pregnancy on your fitness level and help maintain readiness for duty.

 

READY TO ENROLL?

Click “Enroll Here” to get started! Use the Enrollment Checklist as your guide. Complete and return the DA 4856 and Enrollment Questionnaire to H2F, and review the AD 2025-02 with your commander. Don’t forget to check out the extra resources to help you gear up for P3T!

  • Provides safety considerations, DA PAM 40-502 (highlights), and the Cozean Pelvic Dysfunction Screening Protocol

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  • Access a list of helpful contacts/resources to assist you through your pregnancy or postpartum.

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  • Browse our library of exercises, complete with with names and step-by-step video demonstrations. Each exercise will appear on your personalized workout sheet when you begin the program.

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  • A week-by-week roadmap for rebuilding strength and confidence from 0-18 weeks postpartum. This guide gently reintroduces walking, total-body mobility, strength and stability work, low-impact plyometrics, and a gradual return to running - all designed to help you feel strong, supported, and ready for what’s next.

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  • Ready to disenroll from P3T? Follow the checklist provided.

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  • Here is a list of contacts/resources from your H2F team that’s available during pregnancy and postpartum.

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  • This postpartum core progression guide provides a safe, step-by-step framework to rebuild abdominal strength after pregnancy. Designed by our rehabilitation team, this handout outlines gentle activation drills through progressive core exercises to support stability and promote a confident return to daily movement and fitness.

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ADDITIONAL RESOURCES

FAQs

  • You can find all documents on the 44th MED BDE H2F website or a packet can be picked up at the H2F HQ building. All forms must be filled out completely and turned in at the H2F HQ prior to participating in P3T.

    Documents can be found under the “ENGAGED” tab, and click on P3T. Once on the P3T page, scroll down and click on “enroll here” to download all necessary documents.

  • Monday, Wednesday, and Friday P3T is held at the H2F HQ building.

    For pregnant soldiers, P3T is held from 0800-0900, and for postpartum soldiers, P3T is held from 0700-0800.

  • 44th MED BDE pregnancy and postpartum soldiers only.

  • P3T Soldiers utilize a WhatsApp group chat for all communication needs.

  • Yes, until 180 days postpartum, but highly encouraged until 365 days.

  • On Monday, Wednesday, and Friday the primary focus is strength training. Exercises will be modified based on the Soldier’s capability and comfort level.

    Tuesdays and Thursdays soldiers will complete PT at their unit, following programming for cardio through Train Heroic.

  • Let your exercise leader know that you are experiencing discomfort, and exercise scan be modified so that you are pain free during activity.