RETURN TO STRENGTH
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Bridge the gap from core and pelvic floor rehab to strength and performance
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 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 last 8 years and trialed and tested through my own postpartum recovery. Whether you had a vaginal or cesarean birth, I have a program for you.
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
PREVIEW THE PROGRAM
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
PREVIEW THE PROGRAM
RETURN TO STRENGTH
RETURN TO BARBELL
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 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:
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
