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
Get started now!
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.
- 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.
- This program should be completed as a stand-alone exercise program. It should NOT be done in conjunction with "extra" training.
Brianna Battles is the CEO of Everyday Battles LLC. She specializes in coaching pregnant and postpartum athletes, as well as educating coaches on how to help athletes navigate the physical and mental considerations of athleticism during these chapters in a woman’s life. Brianna has online courses and resources for both fitness professionals and athletes and is the founder of the movement and online education, Pregnancy & Postpartum Athleticism. She has built an international team of coaches who are equipped to work with pregnant and postpartum athletes.
Brianna is an advocate for women who want to train during pregnancy and make a sustainable return to performance, lifestyle, function, career and activity in the postpartum chapter. She has been able to accomplish this not just with her own coaching efforts, but by also educating coaches to do the same in their communities and online.
Brianna has a local strength and conditioning program but has shifted her focus to working online and traveling for seminars in an effort to reach a broader audience.
She has experience in coaching in Division 1 collegiate athletics, corporate wellness management, personal training, strength and conditioning, presenting, remote coaching, mentoring and habits.
Brianna has her Master’s Degree in Coaching and Athletic Administration and her Bachelor’s degree in Kinesiology. She is an active member of the NSCA where she is a Certified Strength and Conditioning Specialist (CSCS), and a USAW Sports Performance Coach. She has completed multiple continuing education courses and mentorships in the women’s health and strength and conditioning realm.
She lives in Southern California with her husband, 2 sons (Cade and Chance) and 2 boxers
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
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.
Get started now!
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.