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
12 weeks is $119, less per week than two eight week blocks.
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 guide is one tick at checkout if you want it.
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
How your program is built
Every session is the same five parts in the same order, about 60 minutes end to end. If you set a shorter session on your intake, each part shrinks with it — nothing gets cut.
- 1
Warm-up 8–10 min
Dynamic mobility and activation matched to the day's lifts: bridges and band walks before glutes, pull-aparts and scap work before upper.
- 2
Strength 30–35 min
One major lift — squat, deadlift, bench or hip thrust — for four to five sets with full rest, then at least four accessories at three sets of eight to fifteen. Sets, reps and rest follow your goal, and the accessories rotate every four weeks while the main lift stays put.
- 3
Burnout 10–12 min
A HIIT style finisher: circuits, EMOMs, AMRAPs or intervals using the day's muscles plus conditioning, scaled to your experience and equipment.
- 4
Abs 5–7 min
Core in every session, rotating anti-rotation, flexion and stability. Pregnancy and postpartum get breathing and pelvic floor work instead.
- 5
Stretch 5 min
Static stretches for exactly what you trained, listed so you can follow along and finish calm.
It is shaped from your intake: your days per week set the split (two or three days full body, four upper/lower, five push, pull, legs, glutes and a flush day), your equipment filters the exercise pool, anything you flag as an injury is swapped for an alternative with a note, and pregnancy, postpartum or youth training changes the rules — no supine work after the first trimester, low impact burnouts, breathing and pelvic floor instead of crunches, and technique first with no maximal lifting for teens.
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
5 training days + 2 rest days each week. Every training day is a primary lift, at least four accessories, a burnout, abs and a stretch, around 60 minutes.
Optional nutrition add on
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, photographed
Morning
Protein oats with banana and peanut butter
8 min · 610 kcal · 38g protein
Midday
Chicken and roasted sweet potato plate
22 min · 610 kcal · 48g protein
Snack
Cottage cheese with pineapple
2 min · 230 kcal · 24g protein
Evening
Turkey chili with rice
35 min · 660 kcal · 52g protein
These are real plates from the guide. Add it at checkout for $30 and portions scale to your macros inside the member meal guide, the recipes stay the same.
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?
Restore is training only. The Restoration Menu is an optional add on for $30 at checkout, built from the same intake. Replenish what birth and feeding took. Built for one-handed eating and zero-prep days. 1:1 remote coaching always includes it.
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
Free challenge
Free 5-Day Strong Start Challenge
Five days. One 20 to 30 minute workout and one mindset lesson each morning, straight to your inbox. Dumbbells or nothing at all, home or gym. Day one lands the moment you sign up.