- 12 week program
- 5 workouts each week
- 20-30 minute workouts
- Targeted Muscle Group: Core & Pelvic Floor and Full Body Integration
- Recover. Rebuild. Radiate.
Dr. Trevor Kashey | Postpartum Training
Program Overview
Post Pregnancy is a comprehensive 12-week strength-building program designed for mothers ready to move beyond basic recovery and into a life of confident, functional movement. Over three distinct phases, you will evolve from deep core base-building to high-energy strength sets, ensuring every muscle group is safely recruited.
Each week is strategically structured to provide constant, safe stimulus, featuring dedicated sessions for pelvic stability alongside targeted toning for the upper and lower body. This program is built on the principle that to achieve lasting results, you must follow a path of progressive intelligence.
Phase 1 | Weeks 1-4: The first four weeks focus on structural integrity and building a solid foundation through diaphragmatic breathing and pelvic control. You will perform specialized core sessions and gentle resistance workouts targeting the torso and extremities.
Phase 2 | Weeks 5–8: In this middle phase, the program shifts into moderate resistance with functional protocols. This phase introduces light dumbbells and dynamic movements designed to bridge the gap toward total-body strength.
Phase 3 | Weeks 9-12: The final four weeks focus on “Reclaiming” your power with increased weights and complex movements to prepare you for the demands of daily life.
Equipment
What You'll Need
Dr. Trevor Kashey | Postpartum Training
Frequently Asked Questions
Is 12 weeks enough to see significant changes?
Absolutely. This program uses a periodized plan that transitions from low-impact restoration to high-functioning strength; your body is given the time it needs to adapt safely and effectively. The specialized focus on core and pelvic health ensures structural changes that standard “bounce back” programs often miss.
What is "Mind-Muscle" training in Phase 1?
It is a method used to re-establish the connection between your brain and your deep core. For example, on certain movements, you will focus on coordinating your breath with your pelvic floor lift to manage internal pressure. This allows you to perform movements with a level of control you may have lost during pregnancy.
What should I do if a movement feels too difficult?
On any set where you feel “coning” or pelvic pressure, you are instructed to scale back. This means performing a modified version of the rep until you can maintain proper form, ensuring you are building strength without compromising your recovery.
What if I miss a day due to my baby’s schedule?
Sustainability is the core of this protocol. While the program is designed for 5 days a week to ensure constant stimulus , the 20-30 minute sessions are built to be flexible. If you miss a workout, simply pick up where you left off the next day; the periodized structure ensures that your progress is based on completing the phases, not just the calendar weeks.
