postnatal program
The Rise
A higher-impact, intense workout that improves your overall strength, fitness and pelvic floor.
what it is
High-impact athletic training built on a strong foundation.
Higher-intensity, high-impact training and athletic conditioning that improves overall strength, fitness and pelvic floor function, with coaching that keeps your pelvic floor responsive and supported.
6 weeks · 35 minutes a session · at home
ideal for
Women ready for high-impact athletic training, with a base of strength and a strong core and pelvic floor connection.
by the end
Feel stronger, more explosive and more capable, in workouts and everyday movement.
what's each program packing?
What you get
Efficient, effective 35-min workouts
Full-body sessions that build strength, posture and confidence, no endless floor work. Expert-designed, progressive sessions blend strength, cardio, core and mobility.
Weekly live coached workouts
Real-time energy, instant feedback and encouragement from a coach and a community that have your back. Live group sessions every Monday with women in the same week and program as you.
A weekly roadmap
You'll know exactly what to do each week, the kind of guidance a personal trainer would provide, with an 80% completion goal to keep things realistic. Repeat any week when you need to.
Brain Gains
A podcast-style hub with no-fluff conversations, practical takeaways and just enough wit to keep women's health education engaging. Full access to all education: prenatal, postnatal and pause.
Community
The Pack is your built-in support crew, women moving through prenatal, postnatal and menopause journeys together. Ask questions, swap tips, celebrate progress and stay accountable.
Specialist expertise
Every program is grounded in prenatal, postnatal and menopausal fitness and movement science, built from 15+ years of experience and our founder's credentials: Level 4 PT, Pre/Postnatal Specialist, PN Level 2 Nutritionist.
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Find out if this is your program
The assessment takes two minutes and tells you which program fits you right now.
because we know you have questions