RETURN TO STRENGTH 

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

JOIN THE PROGRAM

M E
N U

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.

JOIN THE PROGRAM

M E
N U

M E
N U

Explore The Site

HOME  /

ABOUT  /

PROGRAMS  /

BLOG  /

CONTACT  /

PREGNANCY

POSTPARTUM

1:1 COACHING

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 and thrive during motherhood

bUY NOW

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 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:

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 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

Preview the program

TRY A WORKOUT AND THE APP FOR FREE

CLICK HERE

PROGRAM BREAKDOWN:

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.

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. 

- 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:

- KATHLEEN BRINCH

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 my pre-baby workout routine with a new, more informed mindset. 10/10 would recommend to novice and professional athletes!

WHAT PEOPLE ARE SAYING:

- sarah perez

I’m on my second week with this program and already I’m starting to feel connected to by body again. I’m able to walk longer and feeling energized. I can’t wait to continue with this program and start the strength training workouts.

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 ADVANCED 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.


12 Week Program - All Levels

BUY NOW $145

*please note, no refund policy for these programs

12 Week Program - Advanced

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.

BUY NOW $145

GET THE PROGRAM

*please note, no refund policy for these programs

GET THE PROGRAM

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

Week 1 and 2 of the program are gentle, ground based core and pelvic floor exercises and can be introduced as early as 2-4 weeks postpartum, or when your bleeding has stopped. I recommend waiting to start week 3+ closer to your 6 week appointment. 

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

The 6 week program gives you an intro into returning to strength with 2 weeks of rehab, followed by 4 weeks of strength. Whereas the 12 week program will take you as far as reintroducing the barbell OR heavier dumbbells. 

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

No. This is a self paced, DIY program. Although I am not doing it with you, you are provided with video demonstrations for each exercise, notes and recommendations. This set up allows you the ability to track your workouts week to week.

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

Yes. If starting prior to 6 weeks, any diastasis has most likely not healed just yet. My approach is a full body approach to your recovery and I am factoring in ALL aspects. It's important to remember that not every exercise in the program will be suitable for you and your body, however, I have provided you with the tools and recommendations to know how to modify.

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

The program comes with detailed videos and a PDF download alongside it to try and best support you in that way. If you are a complete beginner to exercise, I recommend seeking 1:1 online training for more guidance, including form feedback. 

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

Yes, getting stronger can help improve your pelvic floor symptoms. That being said, I do encourage you seek treatment from a pelvic floor physical therapist alongside this program.

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

Yes. They lay the foundation for reintroducing impact with a strength foundation. For the advanced program, you will introduce impact, declaration drills, low volume plyometrics and conditioning style workouts. For all programs, the PDF download provided also comes with a free movement assessment to complete prior to running. The workouts themselves are NOT hiit based.

FAQ

WHEN CAN I START THE return to strength PROGRAM?

what is the difference between the 6 and 12 week option?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS?

DOEs this program work for someone with ab separation?

DOES THIS PROGRAM FOCUS ON RETURNING TO RUNNING OR HIIT WORKOUTS?

DOES THIS PROGRAM WORK FOR 6+ MONTHS POSTPARTUM?

It depends. If you have done ZERO core and pelvic floor rehab or return to exercise, then yes. If you have reintroduced strength training, this may feel 'too easy'. I have the Strong in Motherhood programs for those who are not looking for a rehab program and are interested in a strength program catered to postpartum women.