Hi Rebecka!

Yes, under the 4TM section, if you click into each Phase you will see the schedule for that Phase there :)

Hey mama! You can start 4TM whenever you feel good and ready. The ACOG says you can begin gentle exercises postpartum whenever you're ready which is typically between 2-6 weeks pp :) If you had any complications with your delivery or if you have concerns, we always recommend consulting with your OB. If you had a C-section we recommend waiting to add the tissue protocols from the C-Section Recovery Plan in until closer to 8 weeks pp to allow your incision to heal :)