8 Week Postpartum Athlete Training Program (NEW)
Your Program for Postpartum Fitness
So many athletes are eager to return to the gym after having a baby, but feel overwhelmed with what to do, what not to do, how to progress, how to regress and knowing how to listen to their body during such a vulnerable time.
Having a baby is a big deal and a postpartum body is healing, adapting and transitioning with each precious week!
There's also a strong desire to feel more like ourselves, in the environment we love, doing exercise and movement that resonates with our heart, body and mind!
There is no one size fits all methodology or program, especially for postpartum athletes...
Implementing a new strategy that takes into account healing of the core and pelvic floor is fundamental for returning to desired levels of athleticism.
With the right education on adjusted training strategy, movement patterns, symptoms to be mindful of (Diastasis Recti, incontinence, prolapse, etc), the freedom to modify and gradual progression, you can tackle this overwhelming and unfamiliar chapter in athleticism.
The 8 Week Postpartum Athlete Program was created with an intimate awareness of an athlete's mindset, healing body, and eagerness to return to the gym.
This digital program was designed in a way that helps set the foundation (weeks 1 & 2), reintegrates (week 3 & 4), builds to consistency (weeks 5 &6) and leads to confidence (7 & 8).
A detailed downloadable PDF guide with complete programming
Demonstration videos for all exercises, including tips for the best movement strategy
A teaching video that provides an essential overview of postpartum athleticism strategy
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This program is split into 4 training cycles of 2 weeks each. Each cycle builds upon the last one, which is why workouts are repeated within the 2-week mini cycle. Consistency and practice of strategy and movement patterns are critical for building a foundation.
Weeks 1 & 2: The Foundation
This phase is more of a mental workout than a physical one, however, you’re using simple movements to help learn the new strategies for rehabbing your postpartum body. Movement teaches, but your foundation is what sustains gradual progress.
Week 3 & 4: Reintegration
This phase builds upon the foundation of strategy and rehab and begins the reintegration int more traditional strength work and complementary accessory exercise. These movements may build familiarity, but should not be challenged with load or intensity, even if it feels good to be training in this capacity again.
Week 5 & 6: Consistency
Your strategy and routine have been established and now it’s time to focus on building into consistent application of your individual strategy, tendencies and movements. Focus on maintaining quality movement patterns and feeling more comfortable in your body for where it’s at right now.
Week 7 & 8 : Confidence
Your strength in strategy and movement has been built over the course of 6 weeks. You will begin to feel more confident in how to apply conscious effort of your core and pelvic health considerations to your choice of movement moving forward. You will find that with practice, it will become more automatic, which leads to confidence in knowing how to truly listen to your body.
"The 8 week Postpartum Training program saved my pelvic floor. I had 3 babies in just three & half years! As an avid fitness goer and CrossFitter it was extremely difficult to be kind to my postpartum body. Bri’s program made me “rehab” my internal muscles before allowing me “back into the game.” I am forever great full that I chose the Postpartum Training Program so that I can jump, run, and squat without any incontinence issues. I also knew that I needed to give myself a break from all of the trauma that my body had gone through with labor and delivery that many times in such a short period of time. Bri’s postpartum training program allowed me to get in touch with my postpartum body and be kind to myself as I discovered my newfound outlook on Fitness. As a certified personal trainer and a CrossFit coach I now feel comfortable talking with other prenatal and postpartum women about what their fitness journey should look like and refer them to this post partum training program when they are ready after birth. Thank you Bri!!"
- Ali K, Health & Wellness Management
- This program is not intended for beginner athletes (it is assumed participants have some knowledge and experience with exercise).
- It is HIGHLY recommended that an athlete gets an assessment by a Pelvic Floor Physical Therapist/Women's Health Physiotherapist prior to starting this program or work in conjunction with one during participation.
- An athlete should be cleared by their Doctor before beginning this program (usually 6 weeks postpartum).
- This program should be completed as a stand-alone exercise program. It should NOT be done in conjunction with "extra" training.
"The 8- week postpartum program was exactly what I needed to get back into a routine. It was not only clear and easy to follow, but it gave me a new sense of confidence I didn’t have right after baby. Grateful for such an awesome program that makes me feel strong and more connected to my body than ever before."
- Vanessa, Speech Language Pathologist and Personal Trainer
Frequently Asked Questions
(Brianna Battles earns money via the Amazon affiliate program from the storefront linked above)
- Mini band
- Light dumbbells
- Barbell (not mandatory - can modify barbell movements with dumbbells)
- Big exercise band
StartCycle 1 Intention (0:47)
StartWeek 1: Workout A (10:00)
StartWeek 1: Workout B (9:13)
StartWeek 1: Workout C (11:02)
StartWeek 1: Optional Conditioning (4:29)
StartWeek 2: Workout A (10:00)
StartWeek 2: Workout B (9:13)
StartWeek 2: Workout C (11:02)
StartWeek 2: Optional Conditioning (4:29)
StartCycle 2 Intention (0:29)
StartWeek 3: Workout A (9:05)
StartWeek 3: Workout B (6:58)
StartWeek 3: Workout C (7:06)
StartWeek 3: Optional Conditioning (1:45)
StartWeek 4: Workout A (9:05)
StartWeek 4: Workout B (6:58)
StartWeek 4: Workout C (7:06)
StartWeek 4: Optional Conditioning (1:45)
"Bri's program helped me in so many ways. There are so many social media "experts" out there and when you're in a vulnerable place (such as being a brand new, first time mom) it is easy to be led down a path that could be detrimental to your recovery from birth. As a Naval Officer my physical recovery time is limited to the requirements of my job and I was really nervous about that. Your body goes through so much and Bri's 8 Week Postpartum Athlete Bundle Training Program really made me feel that it was possible and it was manageable. As a person who was used to lifting heavy weights, it was humbling to see my body perform so differently after baby. The 8 Week PP Program really helped me not only physically but emotionally. At the beginning, I felt as though I would never get my strength "back." By the end, I felt confident in my new body and how it moved. I was able to build a foundation on which to continue strengthening my muscles and how to work fitness into my life as a new mom. Thank you to Brianna for creating this amazing program. I am forever grateful!"
- Tiffani C, Navy Nurse
If you are looking for a program to follow after having a baby, or know of someone who may benefit from this kind of guidance, be sure to check it out and pass it on! Remember, postpartum is forever, so you don’t have to be “early” postpartum to begin healing and improving strategy. symptoms, strength and overall movement habits.
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If, at any point during this program, you experience pain, symptoms or increased symptoms of dysfunction (prolapse, incontinence, diastasis recti, pelvic pain, or orthopedic injury), please consult with a Pelvic Health PT or qualified professional and discontinue until you‘ve received professional guidance.
Brianna Battles recommends that you consult with your physician before beginning any exercise program. Information presented is for educational purposes only. Brianna Battles is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. The provided content is not a substitute for direct, personal, professional medical care and diagnosis. You understand that by participating in any type of physical activity there is a possibility of physical injury. By engaging in this program, you do so voluntarily, assume all risk of injury to yourself and agree to release and discharge Brianna Battles from any and all claims or causes of action, known or unknown, arising out of Brianna Battle’s negligence.
Brianna Battles makes no guarantee or warranty of any kind, express or implied, with respect to information or services provided.
Completion of this program is NOT a greenlight to resume "normal" training intensity, load, volume, routine, etc. Caution should be used during this program and upon reintegrating into your choice of fitness.