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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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.
DOWNLOAD THE APP
M E
N U
PRENATAL ONLINE TRAINING
postpartum ONLINE TRAINING
RETURN TO STRENGTH
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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 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!
The Return to Strength program has been created after working with many pregnant and postpartum athletes 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
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.
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.
12 week program, only. At this point, overall function has improved and you have a baseline strength. 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 (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.
PHASE 2
Foundational Strength
Weeks 1-2 of this program can be completed from as early as 2+ 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 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 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.
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
VAGINAL BIRTH
cesArean birth
VAGINAL BIRTH
cesArean birth
*please note, no refund policy for these programs
*please note, no refund policy for these programs
- 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:
FAQ
WHEN CAN I START THE return to strength PROGRAM?
what is the difference between the 6 and 12 week option?
WHAT EQUIPMENT DO I NEED?
how i do i know if i am doing exercises correctly?
CAN I DO THIS PROGRAM IS I HAVE PELVIC FLOOR SYMPTOMS? E.G LEAKING OR PROLAPSE?
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?
MADE FOR THE MAMA AT EVERY STAGE
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Monthly programs
4 Workouts Per Week
Video Tutorials
App Based, Home or Gym Options
Strong in Motherhood
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