The Ultimate Postnatal Programme for New Mums
Mum3x is back this autumn – refreshed and restructured to fit better into early motherhood. The next 8-week programme starts on Sept 9th! Join our small-group, exclusive programme that runs just twice a year.
Mum3x is the heart and soul of postnatal recovery. If you’re a new mum, this programme is your perfect starting point. Beginning at 10:15 AM every Tuesday and Friday, our 3-phase, gradually intensifying journey is designed to support and empower you.
Our signature Postnatal Recovery Programme is now an 8-week journey with two sessions per week — offering the same thoughtful, effective support in a format that’s more focused, manageable, and easier to commit to.
💛 Twice-weekly sessions help your body and brain reconnect more quickly and confidently
💛 Shorter duration fits better into the busy season of early motherhood
💛 No rushed expectations — we meet you where you are, and progress together
💛 Baby-friendly sessions mean no need for childcare arrangements
💛 Body-neutral, evidence-informed support with breath, core, strength, and pelvic health
💛 Small-group setting for connection, calm, and personalised attention
📍 We meet every Tuesday and Friday at 10:15 AM in Kilkenny.
If you’re newly postpartum, or still in the early stages of healing (even months after birth), this is your safe, empowering place to begin.
Overview of the Whole Programme
Phase 1: Regaining Neuromuscular Control
In the initial phase, we concentrate on regaining neuromuscular control over the deep core and pelvic floor. This phase is foundational and essential to postnatal recovery. During these first 5 sessions we place a strong emphasis on breathing techniques and how to reconnect the different components of your core. It’s all about establishing a solid base for the journey ahead.
Phase 2: Rebuilding Core Stability
In Phase 2, we focus on creating a balanced strength of the core muscles. It’s about ensuring that your core muscles provide the necessary support and stability your body needs for postnatal recovery. This 6-session phase is a crucial step toward regaining your strength and improving your overall well-being.
Phase 3: Relearning Functional Movement Patterns
In the final phase, we delve into relearning functional movement patterns. You’ll discover how to incorporate the strength and stability you’ve gained into your daily activities. After completing the final 5 sessions, you will very likely be ready to return to any kind of physical activity you loved to do before your pregnancy.
Baby-friendly class: You can bring your baby along!
Recorded classes: Can’t make every session or got distracted by your little one during class? No worries — all participants get access to recordings, so you can catch up anytime it suits you.
🎁 Bonus: The whole price includes 20 sessions! Every mum who completes the full Mum3x Programme receives a free 4-session pass for any of our classes — the perfect next step on your postnatal journey.
📍 Venue: Kilkenny Sports Therapy, Unit 24, Hebron Industrial Estate, Hebron Rd, Leggetsrath West, Kilkenny, R95 E0PN
