A 12-week, ACOG-aligned progression back to exercise. Includes diastasis recti self-screening, pelvic floor red-flag checks, a cesarean-specific track, and safe week-by-week progressions for vaginal or surgical recovery. Built for sleep-deprived new parents.
$42 Launch Price — 43% OFF
30-Day Money-Back Guarantee • Secure Stripe Checkout • Instant Download
Built around ACOG postpartum guidance and pelvic floor PT gates
What's Inside
12 week-by-week session sheets — printable pages with exercises, sets, reps, cues, and clear entry criteria for each phase.
Diastasis recti self-screen — two-finger supine test with tracking grid for weeks 0, 4, 8, and 12 and a decision tree for the DR-safe track.
Pelvic floor red-flag checklist — the three-question screen and the pelvic floor PT referral page.
Cesarean recovery insert — scar mobilization, breath work, and a 2-week pre-phase before the main program.
Return-to-run readiness screen — the functional tests that must pass before impact (single-leg balance, single-leg squat, hop series, plank).
Postpartum nutrition quick reference — protein and hydration targets that account for breastfeeding and healing.
Red-flag symptoms guide — the specific signs that mean stop and call your provider, not push through.
Stroller-friendly cardio progression — a walking plan that stacks with baby's schedule and your healing timeline.
12-week habit tracker — one printable page that keeps the consistency visible on days you can barely remember to drink water.
What-comes-next guide — the transition into a normal training program once your 12 weeks are complete.
How It Works
Diaphragmatic breathing, 360-degree rib expansion, gentle pelvic tilts, and posture resets. 10 minutes, most days. No crunches, no impact.
Connection-first core (transverse abdominis activation, heel slides, bird-dog), glute bridges, and walking. 15 to 20 minutes, 3 to 4 days a week.
Post-clearance. Bodyweight squats and hinges, banded rows, carries, and light dumbbells. 20 to 30 minutes, 3 days a week. First DR re-screen at week 8.
Progressive loading with dumbbells, step-ups, carries, and the return-to-run readiness screen. 25 to 35 minutes, 3 days a week. Final DR re-screen at week 12.
Who It's For
You are 0 to 12 months postpartum and ready to rebuild, but nobody gave you an actual plan.
You want a cesarean or vaginal-birth specific track, not a generic workout that forgot you had surgery.
You care about diastosis recti and pelvic floor, not just "getting your body back."
You have 20 to 35 minutes, 3 days a week, and want a program that progresses only when you are ready.
FAQ
12 weeks. Three gates. A workbook that progresses when you are ready, not when the calendar says so.
30-day money-back guarantee. No questions asked.
Pair it with
Strength for Women 40+ — the natural next program after week 12 if you are 40 or older.
Free 4-Week Walking Plan — your stroller-friendly cardio companion.