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Postpartum Core Restore

Amanda Hoffman - Fitness & Nutrition Coaching

Coach
Amanda Hoffman

A 6-week progressive program designed to help you reconnect with your core, rebuild deep abdominal and pelvic floor strength, and restore confidence in movement after pregnancy. You’ll focus on breathing, core control, mobility, and functional strength to support your body as you return to exercise and everyday life.

Every week you get two sessions programmed, with the option to repeat each session up to three times weekly. Each time you repeat the session, you build mastery in the movement, and progress in sets, reps, or timed intervals.

Example: Monday: Session A Tuesday: Session B Wednesday: Session A, progress in reps/timed intervals Thursday: Session B, progress in reps/timed intervals Friday: Session A, progress in sets Saturday: Session B: progress in sets Sunday: off OR make up

$60
Get Postpartum Core Restore
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Mini Bands // Resistance Band (red pull up band)
Recommended
Light/Medium Dumbbell or Kettlebell
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Sample Week
Week 1 of 6-week program
Sunday
Session A - Reconnection Week 1

A1

Seated 360 Breathing - PP

2 x 6

A2

Pelvic Floor Activation & 360 Breathing

2 x 6

B1

Lat Stretch in Child's Pose

2 x 5

B2

Standing Thoracic Extension with Wall Assist

2 x 5

B3

Seated Halo

2 x 5

Monday
Session B - Reconnection Week 1

A1

Pelvic Floor Activation & 360 Breathing

2 x 6

A2

Seated 360 Breathing - PP

2 x 6

B1

Thoracic Expansion in Child's Pose

2 x 5

B2

Lateral Flexion on Foam Roller - PP

2 x 5

B3

Band Pull Apart Series

2 x 10

Tuesday
Session A - Reconnection Week 1

A1

Seated 360 Breathing - PP

2 x 7

A2

Pelvic Floor Activation & 360 Breathing

2 x 7

B1

Lat Stretch in Child's Pose

2 x 5

B2

Standing Thoracic Extension with Wall Assist

2 x 5

B3

Seated Halo

2 x 6

Wednesday
Session B - Reconnection Week 1

A1

Seated 360 Breathing - PP

2 x 7

A2

Pelvic Floor Activation & 360 Breathing

2 x 7

B1

Thoracic Expansion in Child's Pose

2 x 5

B2

Lateral Flexion on Foam Roller - PP

2 x 5

B3

Band Pull Apart Series

2 x 15

Thursday
Session A - Reconnection Week 1

A1

Seated 360 Breathing - PP

2 x 7

A2

Pelvic Floor Activation & 360 Breathing

2 x 7

B1

Lat Stretch in Child's Pose

2 x 5

B2

Standing Thoracic Extension with Wall Assist

2 x 5

B3

Seated Halo

2 x 6

Friday
Session B - Reconnection Week 1

A1

Pelvic Floor Activation & 360 Breathing

2 x 8

A2

Seated 360 Breathing - PP

2 x 8

B1

Thoracic Expansion in Child's Pose

2 x 5

B2

Lateral Flexion on Foam Roller - PP

2 x 5

B3

Band Pull Apart Series

2 x 20

Coach
More from Amanda Hoffman - Fitness & Nutrition Coaching
coach-avatar Amanda Hoffman

Certified Personal Trainer & Prenatal/Postpartum Exercise Specialist

FAQs
Do I need gym access?
No! You can do this program at home or the gym. Sessions begin bodyweight and a light band, with optional loads introduced later.
Do I need to wait until I'm cleared for exercise?
It's always a good idea to check with your physician if you have doubts, but you can start this program as soon as you are feeling ready postpartum. The first two weeks are breath work , mobility and stretching, and reconnection to core. The intensity is VERY low.
What if I am beyond 6 weeks postpartum?
That's oK! You can begin the program any time. This program is for you if you feel like your core just isn't the same since giving birth, you would like to heal DR, or you're wanting to gently reintroduce exercise into your routine BEFORE moving onto a more intense program.
What happens after 6 weeks?
Once you complete the program you should feel much stronger in your core, less tense throughout your body, and ready to take on heavier weights. You can always repeat parts of the program if you feel like you need longer before moving onto the next program in the series.

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