M E
N U

Return to Strength Training Programs

Lay your foundation, rehab with intention, rebuild your strength and return to the barbell with CONFIDENCE.

M E
N U

Return to Strength Training Programs

Lay your foundation, rehab with intention, rebuild your strength and return to the barbell with CONFIDENCE.

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postpartum

POSTPARTUM: RETURN TO STRENGTH TRAINING PROGRAMs

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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. 

Feel strong and thrive during motherhood

What's Included:

A well rounded program that provides you with the tools to understand and approach your individual recovery

Week by week workouts that progress while you do. I designed this program to change with you as you rehab and rebuild strength. No week is the same, which means you can repeat weeks until you feel ready to progress

Comprehensive postpartum education. The e-book includes educational content and videos ranging from; diaphragmatic breathing, TA activation, the pelvic floor, prolapse management, how to check for diastasis recti, C-section specific approaches, return to running and more.

An interactive e-book that has video demonstrations and form notes for EVERY exercise. 

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.

PHASE 3

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.

PHASE 2

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.

PHASE 1

Core & Pelvic Floor

This program is for you, if:

You were active pre/during pregnancy, but are unsure how to safely return to the barbell without compromising your core or pelvic health

You are overwhelmed by all the conflicting information out there about how to approach a safe return to fitness

You are specifically looking for a program that supports this new phase of life

You feel confident in approaching a program without form feedback or a personalized approach and just want a structured program to optimize your healing and help you thrive postpartum

You are willing to make the financial investment and are committed to the training. This is a self paced, DIY program. I can guide you and provide the tools however YOU are doing the work

Start Your Postpartum Recovery Today!

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.


6 Week Program

12 Week Program

BUY NOW $85

BUY NOW $145