*This program should not be completed prior to receiving clearance from your OBGYN

A one-time PDF download.

This program is written for the postpartum mama at any stage that is looking for some intentional strength building and rehab for the core and pelvic floor. It progresses through the 8 weeks from more rehab focused workouts to strength and conditioning, into more dynamic movements in the last 2 weeks.

There are 3 workouts per week. All exercises are listed as clickable links and include video demonstrations. Extras include educational videos for topics including breathing, babywearing, and more!

A set of dumbbells and exercise bands are needed at home for this guide.