Post-Partum Training Program

Return to training safely & bullet-proof your body

Pregnancy and giving birth create many changes in our bodies that often go unaddressed postpartum. Separation of the abdominal muscles, called diastasis recti, is extremely common in women who have been pregnant, with 60% having diastasis at 6 weeks postpartum and up to 30% having it at 12 months postpartum! Restrengthening the core and pelvic muscles properly is key to restoring proper function and minimising the risk of injury. Whether you've recently given birth or have given birth years ago, this program can help you regain full strength and function in your body to live a fit and healthy lifestyle.

The Program

This program is tailored to your unique needs as a postpartum woman. It provides a roadmap to help you return to exercise in a safe manner and gradually progress the intensity of your training. The program has the option of home, free-weight or gym workouts and consists of 3 workouts per week that can completed in less than 60 minutes. It focuses on increasing strength and muscle mass, whilst improving your core and pelvic floor function.

Manageable Workouts

• 3 workouts per week plus breathing exercises
• All workouts have been designed to be completed within 60 minutes so you don't have to spend hours training!

Gym, Free-Weight & Home Workouts

This program has the option of a commercial gym, free-weight or home workouts. Below are the equipment requirements for each type.

Commercial gym program

• Only uses equipment that is commonly found in commercial gyms around the world.

Free-weight program

• Barbell
• Squat rack
• Pull-up bar
• Dumbbells
• Adjustable bench
• Looped resistance bands

Home program

• Dumbbells
• Resistance bands

You will be able to select which program type you prefer once purchased.

Be Part of A Group Mothers On The Same Journey

You'll join our exclusive groups of mothers on our app where you'll be able to ask Amanda anything and motivate and support others!

Receive Our Post-Partum eBook For Free!

Learn everything you need to know about the changes pregnancy and giving birth creates on your body and how important restoring strength and function is for your health and wellbeing. This eBook is packed with facts and tips to learn how to safely return to training and bullet-proof your body.

What You'll Receive

• A phased training program, specific to returning to exercise in a safe manner, which focuses on increasing strength and muscle mass, and includes breathing exercises to improve the core and pelvic floor function.
• Our postpartum eBook for free!
• Access to the exclusive Post-Partum Training Group on our app where you'll be able to ask Amanda anything and motivate and support others!
• Access to our app, which you'll receive the program through and will be able to record your workouts and monitor your progress.
• Video demonstrations and instructions of all the exercises and performance tests you will complete in the program via our app.