This six-week progression is designed to support the earliest phase of postpartum recovery, beginning in the first few days after birth, with gentle, intentional movements that can be performed in and around the bed. This program is designed to help support YOU from the time you give birth to the time you feel ready or are cleared by your doctor to exercise.

This 30-week strength & conditioning program is designed specifically for pregnancy and is built for active women who want to continue training safely and intentionally. The goal of this program is not to push harder or chase personal records—it is to maintain strength, support your changing body, and prepare you physically for the demands of birth and early motherhood. The program progresses in a way that respects the growing pregnant body while allowing you to train with purpose.

This 10-week strength and conditioning progression is designed to guide your return to exercise in a thoughtful, structured way—whether that’s strength training, CrossFit, HYROX, yoga, Pilates, or simply feeling strong and capable in everyday life. The goal is not to rush the process, but to rebuild a resilient foundation that supports whatever movement you choose to return to.

This 10-week strength and conditioning progression is designed to guide that process in a thoughtful, structured way for women preparing to return to duty in physically demanding professions such as law enforcement, fire service, and the military. The goal of this program is not to rush the process, but to rebuild a resilient foundation that allows you to return to your job and training safely and confidently.

6 Week Early Postpartum + 10 Week Return to fitness/duty