The Postpartum Reset

Your body has changed. Your training should too.

Pregnancy and childbirth can leave you wondering where to start when it comes to exercise again.

You don’t need another random workout plan.

You need a clear progression.

The Postpartum Reset is a practical 12-week strength and wellness guide designed to help new mums gradually rebuild strength, reconnect with their core and pelvic floor, increase their fitness and work towards returning to the activities they enjoy.

A COMPLETE 12-WEEK PROGRESSION

Instead of throwing you straight into intense workouts, the program progresses through four structured phases:

PHASE 1 — RECONNECT | WEEKS 1–3

Build your foundations with breathing, pelvic floor work, deep-core exercises and walking.

PHASE 2 — REBUILD | WEEKS 4–6

Develop fundamental strength patterns using bodyweight exercises and introduce low-impact cardiovascular training.

PHASE 3 — LOAD | WEEKS 7–9

Gradually introduce external resistance, lifting, hinging, carrying and longer cardiovascular sessions.

PHASE 4 — STRENGTHEN | WEEKS 10–12

Progress towards full-body strength training and assess readiness for returning to impact exercise.

INSIDE THE GUIDE

You’ll learn how to:

✓ Reconnect with your breathing, core and pelvic floor

✓ Progress from basic movement to full-body strength training

✓ Understand and monitor abdominal midline doming

✓ Build strength through squatting, hinging, pushing, pulling and carrying

✓ Gradually increase training volume and resistance

✓ Monitor symptoms and know when to reduce your training load

✓ Prepare for a return to running and impact exercise

✓ Use practical functional and strength screens before returning to running

✓ Support your training with appropriate nutrition and recovery strategies

✓ Track your progress throughout the 12-week program

TRAIN WITH CONFIDENCE — NOT PRESSURE

Postpartum recovery isn’t a competition.

Some weeks will feel easier than others. Your sleep, energy, symptoms and recovery can all affect your training.

That’s why The Postpartum Reset uses a progressive, symptom-guided approach. If something doesn’t feel right, you don’t simply push through it. You adjust, recover and build again.

By the end of the program, the goal isn’t simply to have completed 12 weeks.

It’s to have built a stronger foundation for the months and years ahead.

Rebuild your strength. Reconnect with your body. Regain your confidence.

Start your postpartum reset today.

This book is for educational purposes and is not a substitute for individual medical advice, diagnosis or treatment. Readers should seek appropriate guidance from their healthcare professional where required.