The Postpartum Program
Restore
Rebuild from the inside out. In that order.
Most postpartum programs start at week four of what should be week fourteen. Restore doesn't. We rebuild pressure management first, then load, then intensity, the sequence that resolves doming, leaking and that hollow, unstable feeling instead of hiding it under harder workouts. Late-postpartum moms welcome: if you never rehabbed, you start here too.
- Length
- 12 weeks
- Sessions
- 3 to 4 sessions / week · 20 to 35 min
- Built for
- Postpartum moms, from 6 weeks to 6 years out
- Equipment
- Mat, resistance band, light dumbbells
One time payment · instant access · 14 day refund window
What you get
Everything arrives at once. Nothing is drip fed, nothing is held back for a second purchase, and the nutrition side is already in the price.
Before you start
This is educational coaching, not medical care. Get clearance from your doctor, midwife or pelvic floor physical therapist before you begin, especially if you are pregnant, recently gave birth, had a cesarean, or are managing prolapse, hernia, high blood pressure or any diagnosed condition. Stop training and contact your provider if you notice bleeding, dizziness, pain, leaking of fluid, or pressure in the pelvis.
What you walk away with
- Close the gap between your ribs and hips, real deep core function
- Stop leaking on jumps, sneezes and runs
- Return to lifting and impact on a tested timeline, not a guessed one
- Reclaim posture wrecked by feeding and carrying
- Train in 20 minutes, one-handed, during a nap if that's the day you get
The blueprint
How the 12 weeks are built
Reconnect
Pressure management and deep-system wake-up
3 short sessions · 20 min
- 360° breathing, transverse abdominis and pelvic floor timing
- Diastasis screening and a doming self-check you repeat weekly
- Heel slides, dead bug regressions, supported bridges
- Scar mobilisation guidance for c-section recovery
Reload
Full-body strength under controlled load
3 strength · 1 optional walk
- Hinge, squat, push, pull and carry, the five patterns of motherhood
- Loaded carries that train the core exactly how you use it
- Single-leg work to rebuild pelvic stability
- Progressive overload with a weekly load log
Return
Impact readiness and capacity
3 strength · 1 conditioning
- The return to run screen: hop, single leg bridge and jog test
- Graded plyometrics only once the screen is passed
- Higher-density strength circuits
- A written plan for what you train in month four
A week inside Restore
Included meal guide
The Restoration Menu
Replenish what birth and feeding took. Built for one-handed eating and zero-prep days.
Protein-forward · +400 to 500 kcal for breastfeeding moms
Nutrition pillars
- Iron, B12 and zinc rebuild for post-birth blood loss
- Lactation-supportive without gimmicks, calories, fluid, protein
- Collagen and vitamin C for tissue repair
- 20 recipes that take under 15 minutes
- A freezer-batch plan for the fourth trimester
A sample day
Morning
Overnight oats, whey, stewed apple, walnuts
Midday
Shredded chicken and quinoa bowl, avocado, roasted beets
Snack
Cottage cheese, honey, hemp seeds
Evening
Slow-cooked beef ragu, lentil pasta, side greens
Coaching standards & safety
- Six-week clearance minimum, twelve weeks for c-section
- Doming, dragging or leaking means regress the movement, not push through
- Impact work is gated behind the week-nine screen. No shortcuts.
Restore, common questions
How long is the Restore program?
Restore runs 12 weeks, structured as Reconnect (Weeks 1 to 4), Reload (Weeks 5 to 8), Return (Weeks 9 to 12). You train 3 to 4 sessions / week · 20 to 35 min.
Who is Restore for?
Postpartum moms, from 6 weeks to 6 years out. Rebuild from the inside out. In that order.
What equipment do I need for Restore?
Mat, resistance band, light dumbbells. Every movement has a listed regression or alternative, so you are never stuck choosing between pain and quitting.
Is a meal guide included with Restore?
Yes. The Restoration Menu is included at no extra cost. Replenish what birth and feeding took. Built for one-handed eating and zero-prep days.
Is Restore safe for me?
Six-week clearance minimum, twelve weeks for c-section Doming, dragging or leaking means regress the movement, not push through Impact work is gated behind the week-nine screen. No shortcuts.
How do I get Restore after buying?
You create your member account, complete a short intake, and your tailored week by week plan and macro targets appear in your portal immediately.
Explore the rest of the series
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The free starter guide
Four foundational sessions, the breathing drill I teach every client, and a one page grocery template. Sent straight to your inbox.