Our Post-Partum Program is here to offer you a supportive, phased approach to rebuilding strength, confidence, and consistency in movement.
Tried and tested by Coach Rachel Dillon, and expertly developed alongside Sheridan Skye, this Program bridges the gap between recovery and full-body training, guiding you step by step as you reconnect with your body and rebuild your foundations.
With two levels to meet you where you are at:
✓ Level 1: Rebuild your core and pelvic floor while regaining strength and stability at home.
✓ Level 2: Move beyond foundations and confidently lift, strengthen, and challenge your body.
The focus is on progressive rebuilding, starting with your deepest stabilising muscles before moving on to full-body strength and muscle development, so you can move confidently, safely, and effectively.
Here's an overview:
Level 1
Type: Weighted Workouts
Frequency: 2, 3 or 4 Days
Experience: Beginner
Length: 30-40 Minutes
Level 2
Type: Weighted Workouts
Frequency: 3, 4 or 5 days
Experience: Beginner - Intermediate
Length: 40-60 Minutes
FAQ:
When can I start?
Our Post-Partum Program is created for women who have been cleared by their healthcare professional and are at least 6 weeks postpartum.
Before beginning this program, it is important to ensure that your body has had adequate time to heal following pregnancy and birth.
Are the exercises for Diastasis Recti (abdominal separation) safe?
Yes, all of our exercises and workouts are designed to strengthen the core and pelvic floor.
However, with any exercise post-partum, If you experience pain, bleeding, dizziness, or any unusual symptoms, stop immediately and consult your healthcare provider.
Is it suitable for C-section women?
Yes, as long as you have been cleared for exercise by your medical professional.
Will it help with pregnancy weight gain and target fat loss?
The focus in the Postpartum program is to fuel recovery, not to chase aggressive weight loss. If you have fully recovered postpartum and are looking for a program to get back into fitness and more so target weight loss instead of recovery, we recommend looking at one of our other programs like “Back on Track” or “Get Started”.
What is the training split?
You will have the option to choose from Level one: 2- 4 day training split & Level two: 3-5 day training split for the Postpartum Program. Please see the training split for both levels here.
What equipment do I need?
A standard gym should provide all the equipment required to complete gym workouts.
If you're completing this Program from home, we recommend:
✓ Yoga Mat
✓ Set of Dumbbells
✓ Bench or sturdy piece of furniture
✓ Resistance Bands/Power Bands
✓ Booty Band
✓ Pilates Ball
✓ Kettlebell
Is the Program breastfeeding-friendly?
Yes! During onboarding, you will have the option to select whether you are exclusively breastfeeding or not & your calories will be tailored to meet your increased needs.
What is the recommended nutrition goal?
During onboarding, you will have the option to select whether you are exclusively breastfeeding or not. If you are exclusively breastfeeding (your baby is consuming only breast milk, either directly or expressed), your calories will be tailored to meet your increased needs. Since energy requirements are elevated during this time to support milk supply, the general recommendation is your Estimated Energy Requirements (EER or Maintenance) plus an additional 500 calories. Selecting this option at onboarding will ensure your calories and Meal Guide are adjusted accordingly.If you are not exclusively breastfeeding (e.g., comfort feeding, your baby is also consuming formula, or your baby has started solids and is regularly eating alongside breast milk), we recommend selecting a Maintenance goal, which will align your calories with your EER.
Please note: If you have had twins or triplets and are exclusively breastfeeding, your calorie requirements will be higher than the general recommendation. In this case, we suggest speaking with your healthcare team to determine an appropriate intake for your needs.
When you’re ready to begin, we’ll be here to guide you.