Our Post-Partum Program comes with 2 levels to choose from so we can meet you where you are at. See below for the details on each level:
Level 1: Back Into It
Rebuild your core and pelvic floor while regaining strength and stability at home.
Level 1 of the Post-Partum Program is created for women who have been cleared by their healthcare professional and are at least 6 weeks post-partum. These workouts can be done at home using dumbbells, resistance bands, booty bands, and a Pilates ball, supporting you to move your body as you adjust to life with a new baby.
This Program is split into two 3-week blocks:
✓ Block 1: Focus on rebuilding your foundation. Reconnect with your core and pelvic floor, relearn breathing and bracing, and move through simple patterns like squats, hinges, presses, and pulls.
✓ Block 2: Progress at your own pace, adding light resistance, gentle stability challenges, and dynamic variations.
This approach gives your body the time it needs to heal and rebuild the muscles most impacted by pregnancy, without feeling stuck in repetitive “rehab” drills or rushing ahead before you’re ready.
By the end of Level 1, you’ll likely find that everyday tasks, like lifting your baby, carrying groceries, or getting up from the floor, feel easier. You will also feel stronger and more stable in your workouts, ready to step into the gym with confidence.
Level 2: Rebuild
Move beyond foundations and confidently lift, strengthen, and challenge your body.
Level 2 of the Post-Partum Program is where you’ll return to the gym with confidence, or start lifting from home. With your foundations in place, you’ll start using barbells, machines, and heavier dumbbells.
The Program is structured into two 3-week blocks:
✓ Block 1: Ease back into strength training with foundational compound lifts like squats, hip thrusts, rows, and presses, forming the base of your sessions.
✓ Block 2: Progress with added intensity, heavier loads, unilateral (alternative wording: 'single-sided') strength work, advanced techniques such as pauses and one-and-a-half reps, plus conditioning-style finishers to build fitness alongside strength.
This structure ensures steady and sustainable progress, without feeling repetitive or overwhelming.
By the end of Level 2, you will feel stronger in the gym and more resilient in your day-to-day life, confident that your body can keep up with both training and motherhood.