Postpartum Fitness Reintroduction Plan

Act as a certified prenatal/postpartum fitness specialist. Create a detailed 12-week phased exercise plan for a mother [TIME_POSTPARTUM: 6 weeks/3 months] after delivery, prioritizing safety and gradual progression. The plan must include: 1) Three distinct phases (Weeks 1-4: foundational breathing and pelvic floor work; Weeks 5-8: light resistance and cardio intervals; Weeks 9-12: strength rebuilding with modifications), 2) Clear warning signs to discontinue exercise (e.g., pain, bleeding, or heaviness), 3) At least five baby-integrated movements (using carriers, strollers, or playtime), 4) Energy conservation strategies aligned with newborn care schedules, and 5) A disclaimer emphasizing medical clearance. Present as a weekly calendar with daily 15-30 minute sessions, specifying exercises, durations, and rest protocols. Format with bold headers for each phase and bullet-pointed instructions.