HI, MAMA

Over the course of the next 6 weeks or 12 weeks, we incorporate a gentle and gradual return to strength training. I want you to return to the activities/ exercise that you love and feel your strongest and best while doing it. Whether that's lifting heavy barbells, running, high intensity classes or simply navigating motherhood pain free.

Each week we will gradually increase the difficulty and complexity of movements, ensuring that at each step your body feels ready and capable for each progression. There is nothing wrong with repeating weeks until YOU feel ready for what comes next. This program can take you as long as you need to complete. Navigate based on what your body is capable of during this (temporary) season.

Throughout the early stage of postpartum, movement should stay within an easy to moderate intensity, regardless of your prior fitness level, as your body heals and acclimates. Remember: your healing doesn't end at your 6 week postpartum drs visit! 






WHAT TO EXPECT

These program has been designed to help you rebuild your core strength, pelvic floor function , relearn and progress basic movement patterns so you can return to the barbell knowing that what you are doing and how you are lifting is benefitting your long term performance. Lay your foundation, rehab with intention and build trust in your body again. The programs educates and brings awareness to the fundamentals of a successful postpartum recovery; from breathing mechanics, deep core and pelvic floor connection, posture, signs of dysfunction, and more!

These programs has been created after working with pregnant and postpartum athletes over the years, and trialed and tested through my own postpartum recovery. 

return to strength training POSTPARTUM PROGRAMS

Hi, Mama

Over the course of the next 6 weeks (or however long it takes you to complete this program), we incorporate a gentle and gradual return to strength training. I want you to return to the activities/ exercise that you love and feel your strongest and best while doing it. Whether that's lifting heavy barbells, running, high intensity classes or simply navigating motherhood pain free.

Each week we will gradually increase the difficulty and complexity of movements, ensuring that at each step your body feels ready and capable for each progression. There is nothing wrong with repeating weeks until YOU feel ready for what comes next. This program can take you 6 weeks to complete or 12+. Navigate based on what your body is capable of during this (temporary) season.

Throughout the early stage of postpartum, movement should stay within an easy to moderate intensity, regardless of your prior fitness level, as your body heals and acclimates. Remember: your healing doesn't end at your 6 week postpartum drs visit! 






WHAT TO EXPECT

This program has been designed to help you rebuild your core stabilization, pelvic floor function , relearn and progress basic movement patterns. Lay your foundation, rehab with intention and build trust in your body again. Playing the long game is the fastest way to recover. This program educates and brings awareness to the fundamentals of a successful postpartum recovery; from breathing mechanics, deep core and pelvic floor connection, posture, signs of dysfunction, and more!

This program has been created after working with pregnant and postpartum athletes over the years, and trialed and tested through my own postpartum recovery. 

6 week postpartum program:
return to strength training

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POSTPARTUM: RETURN TO STRENGTH TRAINING PROGRAM

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At this point, overall function should have  improved. You're starting to feel more connected to your body. Here, we increase the difficulty and complexity of movements.

WEEKS 7-12

rebuild

Once you have received clearance from your Dr and/or pelvic floor PT, you can begin this phase of the program. Here, we progress our core exercises and introduce functional bodyweight, basic dumbbell work, balance and stability all at an easy to moderate intensity.

WEEKS 3-6

rehab

Weeks 1-2 of this program can be completed from 4+ weeks postpartum. We begin with gentle, ground based movements that connect the deep core and pelvic floor, focus on hip mobility, basic glute and posture.

WEEKS 1-2

core & pelvic floor

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FEEL STRONG IN  MOTHERHOOD

The 6-Week Return to Strength Training provides you with a solid introduction to rebuilding your foundation. From core and pelvic floor rehab to relearning and progressing staple movement patterns. This bridges the gap between early postpartum and returning to your strength training. 

The 12-Week Return to Strength Training program takes you through the first 3months of your strength training. Starting with the basics, laying the foundation and gradually progressing to more challenging movements and heavier loads. Return to doing what you love with CONFIDENCE.

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start your postpartum recovery today!

6 WEEK PROGRAM

12 WEEK PROGRAM