Post-Partum Program
12 Weeks of Progressive Rebuilding
- Rebuild Strength, Confidence & Consistency
- Expertly developed by Sheridan Skye
- Two Levels to meet you where you are at
12 Weeks of Progressive Rebuilding
Strong Looks Different after Birth.
Our Post-Partum Program is here to offer you a supportive, phased approach to rebuilding strength, confidence, and consistency in movement.
Tried and tested by Coach Rachel Dillon, and expertly developed alongside Sheridan Skye, this Program bridges the gap between recovery and full-body training, guiding you step by step as you reconnect with your body and rebuild your foundations.
About The Program
12 Weeks
Post Natal
Rebuild
Weighted WorkoutsThe Post-Partum Program is perfect for you if you're looking to:
+ Ease back into training postpartum.
+ Regain strength, confidence and consistency.
+ Rebuild your core and pelvic floor strength so you feel stable and supported.
This Program is designed specifically for postpartum women, so you don’t need years of gym experience to get started. Early sessions focus on rebuilding your foundation: reconnecting with your core and pelvic floor, learning to manage breathing and posture, and regaining confidence with movement.
With foundational exercises and safe, structured progressive overload, the Program is perfect for beginners new to strength training, as well as for intermediate women who trained before or during pregnancy and are ready to return to structured workouts.
The Post-Partum Program consists of two Levels, both 6 weeks in duration.
Level 1: Rebuild your core and pelvic floor while regaining strength and stability at home.Level 2: Move beyond foundations and confidently lift, strengthen, and challenge your body.
The focus in the Post-Partum period is to fuel recovery, not to chase aggressive weight loss. Your body is still healing, hormones are shifting, and if you’re exclusively breastfeeding, your energy demands are even higher. On top of that, sleep deprivation increases the risk of losing muscle mass, so under-eating at this stage works directly against your goals of rebuilding strength and resilience.
For these reasons, the recommendation is to eat at your estimated energy requirements with an additional 500 calories if you are exclusively breastfeeding. The first few months after birth are not the time to intentionally pursue body fat loss, though it’s worth noting that some fat loss may still occur naturally as you regain muscle, strength, and routine with training. Adequate nutrition supports not only your own recovery but also your baby, as micronutrients play a crucial role in ensuring your breastmilk provides what your baby needs to thrive.
Inside The App
Rebuild Strength
Strength after birth looks different, and that’s okay. Begin your journey with progressive rebuilding designed to help you move confidently, safely, and effectively.
Post-Partum Nutrition
Your body deserves nourishment, not deprivation. Focus on fuelling recovery, restoring strength, and supporting your baby - one balanced meal at a time.
Habit Tracking
Every day is a chance to grow. Set meaningful goals, reflect on your progress, and track your hydration, activity, nutrition, and sleep - all within the App. Small, consistent actions build lasting results.
Frequently Asked Questions
Yes! During onboarding you will have the option to select whether you are exclusively breastfeeding, partially breastfeeding or not breastfeeding. Based on your selection, your calories will be tailored to meet your increased needs.
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the Post-Partum Program Level 1, you have the option to choose between a 2, 3 or 4-day training split.
LEVEL 1 – 4 DAYS
Monday: Full Body & Posture
Tuesday: Rest & Recover
Wednesday: Full Body & Core
Thursday: Rest & Recover
Friday: Full Body & Posture
Saturday: Full Body
Sunday: Rest & Recover
For the 3-day split, Saturday's workout is substituted for a Rest & Recovery day. For the 2-day split, Thursday and Saturday's workouts are substituted for Rest & Recovery days.
With the Post-Partum Program Level 2, you have the option to choose between a 3, 4 or 5-day training split.
LEVEL 2 – 5 DAYS
Monday: Lower Body & Posture
Tuesday: Upper Body & Core
Wednesday: Rest & Recover
Thursday: Lower Body & Posture
Friday: Low Impact Cardio
Saturday: Upper Body
Sunday: Rest & Recover
For the 4-day split, Friday's workout is substituted for a Rest & Recovery day. For the 3-day split, Friday and Saturday's workouts are substituted for Rest & Recovery days.
The workouts in Post-Partum Program Level 1 are 30-40 minutes long, whereas Level 2 workouts range between 40-60 minutes.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ Yoga Mat
✓ Set of Dumbbells
✓ Bench or sturdy piece of furniture
✓ Resistance Bands/Power Bands
✓ Booty Band
✓ Pilates Ball
✓ Kettlebell
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 14 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 14 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 14 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.