The Postpartum Comeback Plan

Why this program exists

Most postpartum fitness content is one of two things: useless ("do some stretches and you'll bounce back!") or dangerous (Instagram trainers pushing crunches and burpees on 8-week-postpartum moms).

I've trained dozens of postpartum moms over the last decade. I've watched the wrong programs wreck pelvic floors. I've also watched the right program — progressive, conservative, respectful of what your body just did — rebuild women stronger than they were pre-pregnancy.

This is that program. Built with consultation from a pelvic floor PT. Designed for real mom life — 20-minute sessions, naptime-friendly, no gym required.

What's inside the PDF

• The 360° Breath guide — the single most important exercise in postpartum recovery
• Diaphragm + pelvic floor reconnection — the science, simplified
• Foundation phase routine — daily 10-min practice for weeks 1–2
• 24+ progressive workouts organized by phase (weeks 3–8)
• Red-flag safety guide — exactly when to back off, regress, or see a PT
• Postpartum nutrition — breastfeeding-friendly, sleep-deprivation-aware
• Mental health resources — crisis hotlines, warning signs, destigmatized support
• 8-week progress tracker — accountability without the "snap back" pressure