Postpartum Fitness program
Whether you are a newly postpartum looking for an onramp into movement or have been lifting weights for years, small class sizes allow our physical therapists to perfectly tailor your workout to your needs and meet you where you are!
What you’ll get
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6 or 12 in person small group strength training classes (over 6 weeks)
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3 biweekly group calls diving into common postpartum experiences (recorded if you can’t catch live)
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A printable workout plan with your progressions of weight, sets and reps
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A group of like minded women to share in your strength training postpartum journey!
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FREE BONUS: 1 30 minute private call with your therapist
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FREE Misama t-shirt or tank
What You’ll Learn
How to pick the right weight, sets and reps for your goals
How to watch for pelvic floor dysfunction in the gym (signs of urine leakage, prolapse, and diastasis recti)
The BEST postpartum core and glute exercises
The most EFFICIENT exercises for a mom short on time
How to stop holding your breath while you workout
our 3 Group call topics include:
Deep dive into how to choose sets and reps, finding a % of your 1 rep max for progressive loading, and meeting your goals what does hypertrophy vs strength mean (getting toned/defined muscles vs stronger muscles.) The most evidenced based exercises to make your workouts efficient
Deep dive into core rehab postpartum. What does loading the abdominal wall really mean, how do I avoid a mommy pooch and find my deep core while avoiding the common compensations (low back pain, tight hip flexors)
Postpartum nutrition to complement your strength training, what are macronutrients and how much protein do I need? Guest Speaker Allison Nelson owner of Live Real Fit, will be joining us to answer all your questions!
Who is this for?
This class is for you if you are…
Overwhelmed by all the content and exercises you see for postpartum women
Nervous about injuring yourself or causing pelvic floor issues like urine leakage, prolapse, and diastasis recti
Wanting to lift heavier but don’t know where to start
Wanting to get your ab’s back but are nervous about “coning” or diastasis recti
Feeling like you’ve lost your butt or have “mom butt” and want the best exercises to get your glutes back
Consistently going to the gym or doing workout videos and not seeing results
Focusing on cardio to lose the baby weight
Wanting to add strength training into your routine but don’t know how
Next 6 week program starting June 16, 2025
*Bi-weekly group calls, 1 1:1 call with physical therapist, free T-shirt, and printable workout plans are included in both the 1 class a week and 2 class a week options.
Childcare offered for Thursday 10:30am slot.
This class runs on a quarterly schedule. The following cohorts are offered in 2025:
Summer Cohort : June 16th - July 24th
Fall Cohort: September 8th - October 16th
Winter Cohort: November 10th - December 18th
Have questions about our program? Call or text our office at (380)230-4411.
Don’t see an option that works for you? We would love to hear any feedback you have on why this class doesn’t work for you and how we can make it more accessible in the future!