Course curriculum

Get Ready to Run!

From the creators of POP UP: An Uplifting Guide, POP UP(RUN) is a mini-course offered at a one-time accessible price point to help you bridge the gap from being cleared by your PT to run, and feeling confident to actually go for it!


  • What's included?

    You'll gain access to a presentation discussing the considerations for returning to run with pelvic organ prolapse. You'll receive a 15-minute video of a warm up that you can follow along to (you'll be adding rounds for each week you complete) and a 12 minute strength/endurance circuit (that you'll be adding rounds each week, as well). Additionally, we wanted to take the guesswork out of knowing how much to run/when to progress, so you'll have a super easy 20+-week template to follow! Lastly, we included an ankle/foot mobility sequence and a hip mobility flow video for you to work through!

  • I haven't exercised since my diagnosis/birth of my child, etc. Is this program right for me?

    Probably not! This is *not* a foundational program! We do not discuss basic strategy or foundational form. We expect that you've completed a foundational strength training program before working through POP UP(RUN)! If you need a foundational program to help you work your way back up, we highly recommend POP UP, our signature course, and POP UP(LIFT), our 12-weeks of foundational strength course!

  • What are the prerequisites?

    It's expected that you: -Have been cleared by a PT to run -Can lunge, plank, row, side plank, dead bug, etc. without symptoms. You should also be comfortable doing small hops/lateral movements. (Again, if you're not yet - let us help you!) -Are not currently experiencing symptoms during the movements mentioned above

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