RETURN TO MOVEMENT
A 10 week early postpartum program
Your first step toward a strong, full-body postpartum recovery
This early postpartum program offers a supportive, well-rounded approach to healing after birth - with options for both vaginal and cesarean recovery. Start anytime postpartum with short, intentional workouts that help you reconnect to your body and build strength from the inside out.
You’ll begin with gentle movement, breathwork, and deep core activation to support comfort and healing. Each week, you’ll gradually progress with mobility, glute and hip strength, pelvic stability, and full-body control - so you can return to the gym and daily life feeling stronger, more confident, and grounded in your recovery.
Use it alongside your own training or follow it as a complete, stand-alone program.
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This Program is for you, if:
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MOVEMENT
Return to your foundations with this early postpartum rehab program. This program goes beyond just strengthening the core. Together, we work on deep core connection, upper back mobility, pelvic stability, hip and glute strength, dynamic movement and pelvic floor relaxation. Minimal equipment needed - complete for the comfort of your home, right next to your newborn.
WEEKS
10
Weekly Schedule
Full Body
Full Body
Full Body
Birth Specific Mobility
SKILL LEVEL
All levels
GYM OR HOME
Home
WORKOUT LENGTH
10-20 minutes
EQUIPMENT
Pilates ball
Yoga block
Mini band
Long resistance band
Anchor point
Light dumbbells
Moderate dumbbells
Bench/Box or Step (optional)
Stability ball (optional)
RETURN TO
TRY 7 DAYS FREE
WHAT MAKES THIS PROGRAM DIFFERENT:
This program goes beyond strengthening just your core. Our body works as a system - so let's train it that way. Together, we work your deep core, upper back mobility, pelvic stability, hip and glute strength, pelvic floor relaxation techniques, and more....
FEEL STRONG IN MOTHERHOOD
The workouts are designed to evolve with your healing. Each week builds on the last- no cookie cutter routines, no pressure to “bounce back.” Just purposeful progress, built around your pace and needs.
Phase One
NO.01
Begin with breathing mechanics, mobility, posture, alignment. This phase also includes breast/bottle feeding relief, pelvic floor release and relaxation and approaches for prolapse symptoms/pelvic heaviness and back. This phase is gentle to begin as soon as you are ready to after birth (although cesarean mama's may feel more comfortable waiting a little longer - around 2 weeks - until you are comfortable lying on your back and side).
RECONNECT: Weeks 1 & 2
PHASE TWO
This phase takes you through to your 6 week doctors clearance. Here, we introduce basic core and pelvic floor work, and gradually begin adding more load and complexity to your recovery. Throughout this phase we also have a strong emphasis on your glutes, hip stabilizers, hamstring strength and full body function.
restore: WEEKS 3-6
NO.02
PHASE THREE
In the final 4 weeks of the program, you should be starting to feel more connected and stronger in your postpartum body. You may have also begun adding in your own strength workouts at this stage. Here, we introduce more complexity to your movements - building on top of familiar exercises and adding more resistance. You've spent 6 weeks mastering the basics and now it's time to load your body to aid your recovery.
REBUILD: WEEKS 7-12
NO.03
**please note this is a DIY, self paced program (not a follow along) and there are no refunds
