Built Different Mamas

Women's Training, Custom Programming, Functional Fitness, General Fitness, Strength & Conditioning, Functional Training
Coach
Ryan Reynolds (Carlyle)

The Built Different Mamas Reconnect & Restore Movement Series is a six-week, progressive postpartum program designed to support the earliest phase of recovery—starting in the first few
days after birth and building toward a safe return to strength, conditioning, and the daily demands of life.
This program is built on a rehabilitation-first approach, where progression is guided by symptoms, awareness, and movement quality—not intensity or speed.
Each week builds on the last, moving from reconnection → coordination → strength → functional movement, with the goal of restoring the body as an integrated system.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$95
Get Early Postpartum Core Restore Weeks 0-6
Features
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Access to your coaches
Your weekly check-in will hold you accountable and provide the feedback you need to stay motivated and confident
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Programming 7 days per week
Gentle exercises that meet you where you are through the earliest days postpartum.
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Breath Exercises
Reconnect with your breath, core, and pelvic floor to build a foundation for exercises later
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Written and coached by women who have done this exact program with similar goals in mind
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Committed Teammates
Connect with other moms recovering and rebuilding after birth
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Delivered through Ebook & TrainHeroic
Easy to follow guidance without the pressure to log in a "work out"
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Supine Breathing

1 x 8

B

Pelvic Floor Awareness Lift

1 x 5

C

Ankle Pumps & Cirlces

1 x 10

D

Lying Glute Squeeze

1 x 5

E

Shoulder Rolls & Arm Reach

1 x 5

F

Restorative Positions In Bed

Monday
Week 1 Day 2

A

Supine Breathing

1 x 8

B

Pelvic Floor Awareness Lift

1 x 5

C

Ankle Pumps & Cirlces

1 x 10

D

Lying Glute Squeeze

1 x 5

E

Shoulder Rolls & Arm Reach

1 x 5

F

Restorative Positions In Bed

Tuesday
Week 1 Day 3

A

Supine Breathing

1 x 8

B

Pelvic Floor Awareness Lift

1 x 5

C

Ankle Pumps & Cirlces

1 x 10

D

Lying Glute Squeeze

1 x 5

E

Shoulder Rolls & Arm Reach

1 x 5

F

Restorative Positions In Bed

Wednesday
Week 1 Day 4

A

Supine Breathing

1 x 8

B

Pelvic Floor Awareness Lift

1 x 5

C

Ankle Pumps & Cirlces

1 x 10

D

Lying Glute Squeeze

1 x 5

E

Shoulder Rolls & Arm Reach

1 x 5

F

Restorative Positions In Bed

Thursday
Week 1 Day 5

A

Supine Breathing

1 x 8

B

Pelvic Floor Awareness Lift

1 x 5

C

Ankle Pumps & Cirlces

1 x 10

D

Lying Glute Squeeze

1 x 5

E

Shoulder Rolls & Arm Reach

1 x 5

F

Restorative Positions In Bed

Friday
Week 1 Day 6

A

Supine Breathing

1 x 8

B

Pelvic Floor Awareness Lift

1 x 5

C

Ankle Pumps & Cirlces

1 x 10

D

Lying Glute Squeeze

1 x 5

E

Shoulder Rolls & Arm Reach

1 x 5

F

Restorative Positions In Bed

Coach
More from Built Different Mamas
coach-avatar Ryan Reynolds (Carlyle)

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Don't wait 6 weeks to start recovering!

This is an opportunity to intentionally move and reconnect to your pelvic floor postpartum. At 6 weeks your Dr may clear you for exercise, but these exercises will build a foundation for movement that will be utilized as a mom or during exercise or sport.

Get Early Postpartum Core Restore Weeks 0-6
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FAQs
When can I start?
You can start this movement series as early as the day after you give birth or whenever you feel comfortable and ready to move. Some women may feel ready to begin intentional movement shortly after delivery, others may need more time. If you have a concern, consult your Dr or pelvic floor PT.
How many days a week is this program?
These gentle exercises are designed to be done once or multiple times throughout the day and can be done every day if you feel okay to do so. You can do them all at once or spread them out to your comfort. Everyone's recovery process is deeply personal and this a guide to support your journey.
Do I need access to a gym?
NO! This is NOT a workout that requires any gym access or equipment. This is a series of gentle movements to restore your core and bring connection back between your breath, core, and pelvic floor.

More from Built Different Mamas

programs
Early Postpartum Core Restore Weeks 0-6
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