Hot Seller

Postpartum: 6 Phase Postpartum Exercise Program by The MINT Prjct

The MINT Prjct

Strength & Conditioning, Women's Training
Coach
Cara Forrester

Are you a postpartum mama looking to safely and effectively return to fitness? Are you sick of the 6-week “get your body back” programs, and looking for something that will actually help you prioritize gaining your strength back while keeping your core and pelvic floor health in mind? Then, this is for you!

6 Phases of Exercise Designed to Progress you Back to Fitness As moms ourselves, we realized that there is a huge need for a program specifically designed to guide us safely and effectively back to working out. Developed by Cara Forrester, who has a Master’s in Sports Conditioning & Performance, specializing in postpartum return to fitness , this program is like no other out there and is designed to progress you back to strength training and conditioning style workouts smoothly, safely, and at your own pace, with access to our experts the whole way.

This program will progress from Phase 1 where you’ll recover, heal, and reconnect to your core to the last Phase where you’ll be ready to pick up the heavier weights again, start running/jumping, and feeling like you’re back in your routine! note you should be cleared by your doctor before beginning any exercise program*

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Phases, Not Weeks
A Program structured in “weeks” can not only be overwhelming, it might not be the right pace for you and your individual needs. ­We want you to be able to move through the phases at your pace. If you feel like you need more time in a specific phase, you can spend more than one week there. If you feel good and want to move through phases 1 week at a time, go for it!
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Recover, then build
Postpartum fitness isn't about "bouncing back", it's about progressing back. Your body went through a lot. It's important to prioritize healing, recovering, and reconnecting to your core and pelvic floor first, then slowly rebuilding and progressing back to strength training and high impact activities like jumping and running. You'll progress through 6 phases that do just that.
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Expert Guidance & Support
This program includes professional demonstration videos as well as access to our MINT Mamas Facebook group where you’ll have access to our experts for questions and guidance. You can also message us at any time with questions or guidance on moving to the next phase.
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Postpartum Done Right
Have confidence in a program designed by experts. Join the amazing group of MINT Mamas who are prioritizing their postpartum recovery and return to fitness through safe and effective programming.
Features
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Access to expert coaches
This is a challenging time. Our coaches are here for guidance, support, and to help you the entire time.
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Programming 3 days per week
3 days of week of programming that will build a strong foundation for you to return to your fitness routine or our MomStrong program :)
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Mindset Support
Postpartum mindset can be challenging. Our coaches and community have been there and are here for you with tips and tricks to help you feel your best.
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Exercise Video Guidance
Instructional videos to guide your movement, breath, and make execution easy.
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An Amazing MINT Community
The MINT Mama community is the most supportive group of like-minded Mamas who will support you, & help you get where you want to be.
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Delivered through TrainHeroic
Delivered through a convenient app so you can go through the program whenever, wherever!
Equipment
Required
Dumbbells // Bands // Bench / Box // Medicine Ball / Wall Ball
Recommended
Barbell // Kettlebells // Cardio Option (bike, rower, etc)
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Sample Week
Week 1 of 6-week program
Monday
Phase 1 Day 1

A

6 Phase Intro Video

B1

Back Breathing

2 x 10

B2

MINT Heel Glides

2 x 5

B3

MINT Glute Bridge

2 x 10

C

MINT Four Corners

1 x 2

D1

MINT Quadruped Single Arm Raise

2 x 10

D2

MINT Fire Hydrant

2 x 10

D3

MINT Bird Dog

2 x 10

E

MINT Bike

3 x MAX

Tuesday
Postpartum Mobility Week 1 Day 1
Wednesday
Phase 1 Day 2

A

MINT Heel Glides

1 x 10

B1

MINT Fire Hydrant

2 x 10

B2

MINT Quadruped Single Arm Raise

2 x 10

C1

MINT Bird Dog

2 x 10

C2

MINT Half Kneel

2 x 10

C3

MINT Single Leg Balance

2 x 10

Circuit

D

15 min AMRAP 25om Row 100 ft front rack carry 25 glute bridge Move at a nice steady pace focusing on breathing out before you start the movement, keep a slight hip hinge during the carry.

Thursday
Postpartum Mobility Week 1 Day 2
Friday
Phase 1 Day 3

A1

MINT Single Leg Balance Eyes Closed

2 x 5

A2

MINT Single Leg Balance Knee Lateral Glide

2 x 5

B1

MINT Knee Squat

2 x 10

B2

MINT Single Leg Glute Bridge

2 x 5

C

MINT Single Leg Kickstand Squat

3 x 10

D1

MINT Fire Hydrant + Rotation

3 x 10

D2

MINT Wall Sit

3 x 0:30

E

MINT Row

3 x MAX

Saturday
Postpartum Mobility Week 1 Day 3
Coach
coach-avatar Cara Forrester

Cara is a Mom of 3, Trainer and former gym owner. She has a Master’s degree in Sports Conditioning and Performance, a Bachelor’s degree in Exercise and Wellness, holds a CF-L1 certificate and is an ACSM Certified Exercise Physiologist. Cara dedicated her Master's Thesis to studying postpartum return to physical activity and is always on the forefront of the latest in the fitness industry.

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Motherhood In New Terms

Join the army of women who are getting strong, embracing the journey, and setting the example!

Get Postpartum: 6 Phase Postpartum Exercise Program by The MINT Prjct
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FAQs
Who is this program for?
This program is designed for anyone cleared for exercise looking to return to training similar to the following: Strength training / bodybuilding style training, Strength & conditioning, Functional fitness, CrossFit *note you should be cleared by your doctor before beginning exercise postpartum
Do I need access to a gym?
We do program several barbell movements, but these can also be done with dumbbells or kettlebells. This program could be modified to an at home program with dumbbells, bands and a bench or box.
How do I know when I'm ready?
You should always get cleared by your doctor to begin this program. Phase 1 starts with simple breath work and core rehab focused work. We guide you to move the the next phase once you've mastered movements in your current phase and aren't experiencing any postpartum symptoms or discomfort.
What's next?
After you complete this program, you can move into our MomStrong by MINT Strength and Conditioning program, which is a super fun 5 day/week program designed for the busy mom who wants to look and feel her best!
The Proof
verified-athlete-avatar Jacquelyn K

6 Phase Postpartum Program

Verified Athlete

"I needed some thing to gradually get me back into exercise safely after giving birth. I can feel that my core is recovering. I love that the notes tell you what to do if feeling pain or discomfort, this made me feel like they really are paying attention and care about what my body has gone through!"

verified-athlete-avatar Madison I.

6 Phase Postpartum Program

Verified Athlete

"Since completing the program, Cara has helped me gain my strength back and has also helped significantly decrease my lower back pain"

Postpartum: 6 Phase Postpartum Exercise Program by The MINT Prjct