Postpartum Base to Build
HIDEF Performance
Strength & ConditioningThis 12-week postpartum performance program was developed by two Doctors of Physical Therapy—Dr. Nyrene Buford and Dr. Kennedy Ayres—who specialize in helping active women rebuild their strength and confidence after pregnancy.
Designed for women who want more than basic rehab, this program guides you through a safe, progressive return to training—rebuilding core and pelvic floor function, restoring full-body strength, and helping you reconnect with your athletic identity.
You’ll move through structured phases that meet your body where it is, honor the realities of postpartum recovery, and steadily prepare you for lifting, running, and high-level movement again.
Whether you’re a new mom stepping back into training for the first time or an experienced athlete ready to rebuild your base, this program gives you a clear, evidence-based path forward.
Disclaimer: This program is for educational and general fitness purposes only and is not medical advice. It is not intended to diagnose, treat, or manage any medical condition. Always consult with your healthcare provider or pelvic health specialist before beginning any postpartum exercise program, especially if you have pain, concerning symptoms, or a diagnosed condition. Participation in this program is voluntary and at your own risk.
A1
Pelvic tilting in supine
3 x 10 @ 0, _ , _ lb
A2
Supine 360 breathing
2 x 1:00
B1
TrA Brace with marching
3 x 10
B2
Adduction squeeze with brace
3 x 10
C1
Clamshells
2 x 15
C2
Glute Bridge
2 x 15
A1
Side lying Thoracic Rotation
2 x 15
A2
Childs Pose w/ Side Bends
2 x 1:00
B1
Pelvic tilting in supine
3 x 10
B2
Cat Cow
3 x 10
C
Band Pull-Apart
3 x 15
A1
Cat Cow
3 x 10
A2
Adductor Rock Backs
3 x 10
B
1/2 Kneel SA Rotational Row
3 x 12
C1
Air Squat
3 x 10
C2
Clamshells
A1
Supine 360 breathing
2 x 1:00
A2
Pelvic tilting in supine
3 x 10
B1
Bird Dog
3 x 10
B2
TrA Brace with marching
3 x 10
C
Modified Side Plank
3 x 10
Dr. Nyrene Buford
Dr. Nyrene Buford is a performance-minded Doctor of Physical Therapy specializing in pregnancy and postpartum rehab for active women. Known for her sharp clinical eye and coaching-forward approach, she blends evidence-based rehab with real-world training principles to help women rebuild strength, confidence, and athletic identity after birth.
Dr. Kennedy Ayres
Dr. Kennedy Ayers is a Doctor of Physical Therapy with a focus on postpartum recovery and athletic performance. She’s passionate about guiding women through a smart, progressive return to strength—combining clinical expertise with practical, athlete-centered programming that empowers women to train boldly and safely after having a baby.
If you want a postpartum program built for strong, active women—not watered-down workouts—this is it. Designed by Doctors of Physical Therapy, backed by evidence, and created specifically for athletic moms. Your comeback deserves a smarter plan. Start toda
Get Postpartum Base to Build
Evelyn O.
Love working with Nyrene!
Verified Athlete"Love working with Nyrene! Started during pregnancy for pelvic floor and have continuing postpartum and it has worked wonders for my core and back. As a bonus she is also a great person! I have also had the pleasure of working with Kennedy and Sarah and they both have been great! 10/10 recommend."
Anna A.
HIDEF are life savers!
Verified Athlete"I've been seeing Nyrene for pelvic PT during pregnancy, and she has been amazing. She helped me on how to modify my day to day movements to reduce pain, and gave me ways I could still move and exercise comfortably. Nyrene and the entire team at HIDEF are life savers!"
Eliza S.
Best programs I've ever gotten
Verified Athlete"The postpartum workouts that I have gotten from HIDEF Performance have been the best programs I've ever gotten. It feels so good to be challenged and actually have sore muscles again."
Kylie B.
Love HIDEF!!
Verified Athlete"Love HIDEF!! Kennedy is so helpful and always makes me feel comfortable trying new movements. I always feel taken care of and every experience working with her has been so great. Highly recommend"