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.
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.
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.
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.
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. Optional conditioning workouts are also include from week 10 onward.
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.
*please note, no refund policy for these programs
This GYM ONLY 12-Week Return To Strength program is designed with the athlete in mind. If you're used to more advanced training and your goal is to return to the heavy lifting (barbell/olympic lifts), 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.
*please note, no refund policy for these programs
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.
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.
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.
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.
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.
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.
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.
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.