Level Up Studio, LLC.
Personal TrainingYou just pulled off the ultimate PR — bringing life into the world. Now it’s time to rebuild your strength, confidence, and connection to your body.
This 12-week program is designed for postpartum women ready to return to training safely and intentionally — without pressure, guilt, or burnout.
This isn’t a bounce-back plan.
It’s your roadmap to rebuild a strong, functional, and powerful body—on your own timeline.
🔑 What You’ll Get:
3 full-body strength workouts per week — designed to fit a busy mom schedule
Core & pelvic floor–friendly training that builds safely from the inside out
Barbell progressions starting in Week 5 to reintroduce lifting with confidence
Mobility & conditioning that support recovery and daily energy
Coach-led guidance through every phase so you always know what’s next
🧠 The 3 Phases of Your Comeback:
Phase 1 – Reconnect (Weeks 1–4): Breathwork, core activation, rebuilding foundations.
Phase 2 – Rebuild (Weeks 5–8): Add barbell work and strength structure with control and intention.
Phase 3 – Return to Strong (Weeks 9–12): Regain full-body strength, confidence, and performance.
You’re not starting over — you’re starting from experience.
This is your comeback season. We’re rebuilding with intention, not pressure.
Let’s get you Back to the Bar.
0 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Postpartum Warm Up 1
Warm-Up: 90/90 Breathing w/ Reach – 2 x 5 Glute Bridge Hold – 2 x 20 sec Bodyweight Box Squats – 2 x 10 (slow tempo)
B1
banded glute bridge
3 x 12
B2
Goblet Box Squat
3 x 10
B3
Lateral Step with Hip Circle
3 x 10
B4
Suitcase Carry
3 x 100
C
deadbug (arms only)
2 x 8
D
marches on the wall
2 x 10
Prep
A
Postpartum warm up Day 2
1. Cat-Cow Flow – 1 min (Controlled) Inhale to arch the spine, lift chest Exhale to round, draw belly in 2. Scapular Wall Slides – 2 x 10 Back, arms, and hands against the wall Slide arms overhead with control, no rib flare 3. Tall Kneeling Band Pull-Aparts – 2 x 12 Kneel tall with glutes tight and core engaged Hold a mini band at chest height and pull it apart with control
B1
incline push up
3 x 10
B2
1-Arm DB Row
3 x 10
C1
Half-Kneeling DB Shoulder Press
3 x 8
C2
Farmer's Carry HP
3 x 100
D
Side Plank (on knees)
2 x 0:20
E
Bird Dog with Reach
3 x 6
Prep
A
Postpartum Warm Up Day 3
1. Diaphragmatic Breathing (90/90 or Supine) – 2 x 60 sec Lie on your back with feet up on a box or wall. Focus on full inhales through the nose and long, slow exhales through the mouth. Ribs stay down. Breathe like it matters—because it does. This sets the tone for your whole session 2. Step-ups (Bodyweight, low box) – 2 x 8/side Use a low box. Step up with control, squeeze the glute at the top, and slowly lower down. Alternate or do one side at a time. Push through your whole foot. Think smooth, not fast 3. Thread the Needle – 2 x 6/side Start on all fours. Reach one arm underneath your body, letting your shoulder and head drop down. Pause for a second, then return to start and repeat on the other side.
B1
Step-Ups
3 x 8
B2
Modified Bear Crawl
3 x 20
C1
sled march
3 x 100
C2
KB Deadlift
3 x 10
D
deadbug prenatal & postnatal
2 x 0:20
E
deadbug prenatal & postnatal
2 x 0:20
Conditioning
F
Optional Steady State Cardio
10 minute walk or bike easy pace
