12 Week Return To Strength Training Program Vaginal Birth

Lift With Emily

Women's Training

Coach

Emily Snell

This program has been designed to educate and bring awareness to the fundamentals of a successful postpartum recovery; from breathing mechanics, deep core and pelvic floor connection, posture, signs of dysfunction, and more! Relearn and progress basic movement patterns and bridge the gap from early postpartum rehab to lifting with STRENGTH and confidence. Lay your foundation, rehab with intention and build trust in your body again

This program has been created after working with pregnant and postpartum athletes over the years, and trialled and tested through my own postpartum recovery.

Vaginal Birth* C-section options also available

$145

Get 12 Week Return To Strength Training Program *Vaginal Birth*

A well rounded program

Week by week workouts that progress while you do. I designed this program to change with you as you rehab and rebuild strength. No week is the same, which means you can repeat weeks until you feel ready to progress

Comprehensive postpartum education

The programs comes with a guide that includes educational content and videos ranging from; diaphragmatic breathing, TA activation, the pelvic floor, prolapse management, how to check for diastasis recti, C-section specific approaches, return to running and more.

Features

Access to your coaches

You will have direct access to me via chat to ask any questions related to the program and your postpartum recovery.

Programming 4 days per week

A well rounded program that provides you with the tools to understand your individual recovery. Week by week workouts that progress while you do.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Alongside the program, you will have a educational guide with all things postpartum to help you through this journey.

Committed Teammates

A growing community of other moms to discuss all things exercise, postpartum and motherhood. Support each other and share your successes.

Delivered through TrainHeroic

Sweating over a PDF is so last year. This way I can know you better and give you more guidance on your postpartum recovery.

Equipment

Required

Pilates Ball // Cables/Resistance Bands // Dumbbells (Varying Weights) // Mini Bands // Box or Step or Bench

Recommended

Barbell // Kettlebells // TRX

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Supine Breathing with Adductor Squeeze

2 x 8

Hooklying Marches

2 x 12

Bent Knee Fall Outs

2 x 10

Glute Bridge with Ball Push (Hands)

2 x 12

Side Lying Clam Shell with Ball Push

2 x 10

Quadruped Ball Compression

2 x 8

Supine Hip Switches

2 x 12

Quadruped Pelvic Clocks

2 x 10

Tuesday

Week 1 Day 2

Side Lying Breathing

2 x 10

Side Lying Adductor Squeeze

2 x 8

Leg Slides with Ball Push

2 x 12

Bird Dog (Arms Only)

2 x 8

Bird Dog with Ball Push

2 x 8

Deadbug with Ball Push (2 Hands)

2 x 8

Cat-Cow

2 x 8

1/2 Kneeling Hip Flexor Stretch with Reach

2 x 8

Thursday

Week 1 Day 3

Hands and Knees Breathing

2 x 8

Thread the Needle

2 x 8

90/90 Stretch

2 x 6

Pelvic Tilt with Ball Squeeze

2 x 10

Side Lying Adductor Lift

2 x 10

Side Lying Internal Rotation with Block

2 x 8

Straight Leg Raise

2 x 10

Glute Bridge with Adductor Squeeze

2 x 10

Friday

Week 1 Day 4

Floor Angels

2 x 10

Open Book Stretch

2 x 6

Thoracic Extension - Foam Roller

3 x 8

Quadruped Lat Stretch

3 x 6

Quadruped Pelvic Clocks

3 x 8

Legs Up Wall Pelvic Floor Relaxation

1 x 1:00

Coach

More from Lift With Emily

Emily Snell

Emily Snell is a Certified Personal Trainer, pre/post natal exercise specialist and Birth Doula (in training) living in Scottsdale, Arizona.

Start your postpartum recovery TODAY!

Bridge the gap from rehab to lifting and return to the gym with confidence and trust in your body

Get 12 Week Return To Strength Training Program *Vaginal Birth*

FAQs

When can I start the program?

You can start as early as 4 weeks postpartum. The first two weeks are super gentle and foundational and you do not need doctors clearance to complete. I would recommend waiting until you are 6+ weeks postpartum to complete weeks 3 and beyond.

Does this program provide C-section specific recovery exercises/mods?

Both the 6 and 12 week return to strength have a c-section specific selection. Make sure you are choosing the right one before purchasing. The e-book that comes with your program includes additionally information to help you with your recovery too.

Can I do this if I have a pelvic floor dysfunction or diastasis recti?

Yes. Although I would recommend reaching out for more 1:1 coaching, especially if you do the program and your symptoms are lingering beyond so I can help you more. You do have the option to ask me questions within the app specific to your recovery too.

The Proof

Kathleen Brinch

Fitness Instructor

Verified Athlete

"Emily makes the content and workouts easy to understand and incorporate into a new mom’s life. I feel confident and safe to return to my pre-baby workout routine with a new, more informed mindset. 10/10 would recommend to novice and professional athletes!"

Dana Matis

Personal Trainer / Gym Owner

Verified Athlete

"I wanted to let you know how much I enjoyed the program and how much it has helped me. I was cleared by my PT after 1 session postpartum, she was really impressed with my ability to activate my TA and pelvic floor. HUGE attribute to your program. Thank you so so much"

Chum

New Mom

Verified Athlete

"I haven’t had the mental space to figure out my own programming which I have always loved to do in the past. I felt an immediate change after week one. My body feels in sync during my workouts, runs, daily walks with my little man in his carrier. Thank you so much for the program"