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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These program has been designed to help you rebuild your core strength, pelvic floor function, progress strength movements week by week, 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 strength & trust in your body again. The programs educate and bring awareness to the fundamentals of a successful postpartum recovery; from breathing mechanics, deep core and pelvic floor connection, posture, signs of dysfunction, and progressive overload.
The Return to Strength program has been created after working with many pregnant and postpartum clients over the years, and trialed and tested through my own postpartum recovery. Whether you had a vaginal or cesarean birth, I have a program for you.
Feel strong IN motherhood
bUY NOW
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 comfortable doing a program at your own pace. This is NOT a follow along workout with me doing the workouts with you.
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.
This program is for you, if:
"Emily makes the content and workouts easy to understand and incorporate into a new mom’s life. I feel confident and safe to return to workout routine with a new, more informed mindset. 10/10 would recommend to novice and professional athletes!"
- KATHLEEN
HERE'S WHAT IS INCLUDED:
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 progres
App based program with video demonstrations of each exercises. 40+ page e-book is included with your purchase. This is a self-paced, DIY program.
BRIDGE THE GAP FROM EARLY POSTPARTUM REHAB TO LIFTING
CHOOSE A PROGRAM BASED ON THE BIRTH YOU HAD
PHASE ONE
For all programs, weeks 1-2 of this program can be completed from as early as 2-4 weeks postpartum. We begin with gentle, ground based movements that connect the deep core and pelvic floor, focus on hip mobility, basic glute strength and posture. Choose based on the birth you had. Cesarean specific exercises available
PHASE TWO
Once you have received clearance from your Dr and/or pelvic floor PT, you can begin this phase of the program (week 3 onwards). Here, we progress our core exercises and introduce functional bodyweight, basic dumbbell work, balance and stability all at an easy to moderate intensity.
CORE & PELVIC FLOOR: Weeks 1-2
FOUNDATIONAL STRENGTH: Weeks 3-6
PHASE THREE
REBUILD: Weeks 6-12
At this point, overall function has started to improve and you have a baseline strength. You're starting to feel more connected to your body. Here, we gradually increase the difficulty and complexity of movements. Both programs have the option to introduce barbell lifts at this stage.
For the advanced version, you will introduce your barbell lifts, increase weight & volume gradually and begin a return to running/impact protocol; this includes a strong emphasis on single leg work, specific landing and declaration drills, power and plyometric based movements.
PROGRAM BREAKDOWN
- chum
"Even though I had returned to running prior to your program, I’ve always felt an imbalance, especially from my back extensors over compensating. Although I have a PT background, I haven’t had the mental space to figure out my own programming which I have always loved to do in the past - before baby. I felt an immediate change after week one. My body feels in sync during my workouts, runs, daily walks with my little man in his carrier. Thank you so much for the program. You’re doing wonderful things"
WHAT PEOPLE ARE SAYING:
- Dana Matis
I wanted to let you know how much I enjoyed the program and how much it has helped me. I was cleared by my PT after 1 session postpartum, she was really impressed with my ability to activate my TA and pelvic floor. HUGE attribute to your program. Thank you so so much.
WHAT PEOPLE ARE SAYING:
Dumbbells
Resistance bands/CABLES (with high/low anchor points)
bench/box/step
stability ball
pilates ball
Must have:
WHAT EQUIPMENT YOU NEED:
Optional
BARBELL/Plates
CABLES
KETTLEBELLS
TRX (OPTIONAL)
NOTE: FOR THE BARBELL PROGRAM YOU NEED ACCESS TO A GYM OR WELL-EQUIPPED GARAGE STYLE GYM WITH ALL THE EQUIPMENT LISTED
Start Your Postpartum Recovery Today!
The 12-Week Return to Strength Training program takes you through the first 3months of your strength training. This program is for ALL LEVELS and can be scaled accordingly. 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.
RETURN TO STRENGTH
*please note, no refund policy for these programs
RETURN TO THE BARBELL
This GYM ONLY 12-Week Return To Strength program is designed with the more experienced lifter in mind. If you're used to more heavy compound/olympic lifting and your goal is to return to barbell, and running or high intensity training - this program is for you. Start with the basics, build your foundation and progressively overload your body while introducing impact, power, plyometrics conditioning alongside your strength work.
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*please note, no refund policy for these programs
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