RETURN TO STRENGTH
JOIN THE PROGRAM
Bridge the gap from core and pelvic floor rehab to strength and performance
This program is designed to help you rebuild core strength, restore pelvic floor function, and progressively return to liting with confidence and intention. You'll move week by week through smart, strength-focused workouts that lay a solid foundation - so when you return to the barbell, you know you're lifting in a way that supports long term performance and overall function.
The Return to Strength program goes beyond basic core and pelvic floor rehab. It brings awareness to the key elements of a successful postpartum recovery; breathing mechanics, core and pelvic floor synergy, posture and alignment and full body progressive strength training.
This program is the bridge to feeling strong and capable again, both in and out of the gym. Whether you have had a vaginal or cesarean birth, there is a path forward here for you. Built from 8+ years of coaching postpartum clients and tested through my own recoveries, these workouts are intentionally designed to help you build strength, trust your body again and return to the training you love - with confidence.
A full body approach to your postpartum recovery
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What the program includes:
12 WEEK STRENGTH PROGRAM
EDUCATION SECTION
SELF ASSESSMENT
MOBILITY AND RECOVERY
VIDEO DEMONSTRATIONS AND SWAPS
IN-APP MESSENGER
STRENGTH
RETURN TO STRENGTH
RETURN TO BARBELL
The 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.
WEEKS
12
Weekly Schedule
Upper Body
Full Body
Lower Body
Full Body
SKILL LEVEL
All levels
GYM OR HOME
Both
WORKOUT LENGTH
30-45 minutes
EQUIPMENT
Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
High/mid anchor points (home)
Squat Rack (optional)
Barbell (optional)
Cable Machine (optional)
Lat Pulldown (optional)
TRX (optional)
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
RETURN TO
TRY 7 DAYS FREE
BARBELL
This gym only 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.
WEEKS
12
Weekly Schedule
Upper Body
Lower Body
Upper Body
Lower Body
SKILL LEVEL
Intermediate-Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
40-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
Squat Rack
Barbell
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine
Leg Extension Machine
Hyperextension Machine
Medicine Balls
RETURN TO
RETURN TO STRENGTH
RETURN TO BARBELL
TRY 7 DAYS FREE
Phase One
NO.01
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
CORE & PELVIC FLOOR: Weeks 1 & 2
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.
FOUNDATIONAL STRENGTH: WEEKS 3-6
NO.02
PHASE THREE
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.
REBUILD: WEEKS 6-12
NO.03
You’re overwhelmed by conflicting advice online and want a trusted, evidence-based approach to postpartum fitness.
You feel ready to follow a structured, self-paced program that supports your recovery and helps you rebuild strength without needing personalized form feedback.
You want workouts designed for this specific chapter—something that respects where your body is now, while helping you move forward.
You’re okay training at your own pace—this is not a follow-along workout, but a program you’ll move through independently with my guidance and support built in.
You’re ready to invest in your health and are committed to doing the work. This is a DIY program that gives you the tools—but you show up and put them into action.
This program is for you, if:
PEAK INTO MY DMS
FREQUENTLY
ASKED
QUESTIONS
Don't see your question? Get in touch through our contract page or send me an email. I'd love to help.
When can I start the program?
01
I recommend starting the structured program no earlier than 2 weeks postpartum. Weeks 1 & 2 of the program are rehab only and gentle enough for the early postpartum period. Week 3 introduces resistance to your workouts and I recommend being closer to 5/6 weeks postpartum for this stage. I recommend checking out the 'early postpartum section' with workouts you can do prior to starting the program.
What’s the difference between Return to Strength and Return to Barbell?
02
Return to Strength is for all levels and can be scaled whether you are a beginner or more advanced, home option also included. Programming is mostly in superset or tri set type formats includes dumbbells, cables and the option for barbells. If you are someone who typical likes to lift heavy barbells, include lower rep schemes at heavier loads then this is the track to choose as programming is based off this. There are a mixture of solo sets and supersets and it can only be done in a gym setting - or well equipped home gym. Both include core and pelvic floor rehab for the first 2 weeks. I recommend taking a look at the free preview to see which format you prefer.
Do I still need to see a pelvic floor physical therapist?
03
1000%, yes. As a certified personal training I am not qualified to diagnose or treat pain or symptoms. I can absolutely help you modify and get you stronger, which in turn could help improve symptoms. But the guidance from a pelvic floor physical therapist will allow you to understand your individual needs.
Are these programs prolapse safe?
04
Yes, although pelvic floor dysfunction is so individual that some movements may increase symptoms. I recommend taking your time to go through some of the basic, foundational self assessments and tutorials to understand how to breathe, manage pressure and engage your deep core prior to loading your body. If you note symptoms increasing with certain movements, seeking help from a pelvic floor physical therapist will allow you to better understand your bodies individual needs - or where some disconnect may be.
Are these programs diastasis safe?
05
Yes. Nothing is off the table with diastasis recti and there is no such thing as safe or unsafe exercise. It’s understanding your tendencies, your threshold and progressively overload movements. We get stronger by challenging the tissues! I guide you on how to do this, as well as have resources on what to look out for to better understand what to look out for and how to manage. There are also exercise swaps available for anything that is too challenging and there is also the option to repeat weeks and workouts if you need to slow down progression.
Do I have to do all 4 workouts within the week to do this program?
06
No, you can work through the program at your own pace. I recommend following the workouts one after the other instead of focusing on the weeks.
BRIDGE THE GAP FROM REHAB TO LIFTING
Your purchase gives you access to both variations of the program:
**please note this is a DIY, self paced program (not a follow along) and there are no refunds
