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
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
Intakes commence every Monday and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
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.
For the Post-Partum Program, you can choose between a 2, 3 or 4 day training split for Level 1 & a 3, 4 or 5 day split for Level 2.
LEVEL 1
4 DAY
Monday: Full Body & Posture
Tuesday: Rest & Recover
Wednesday: Full Body & Core
Thursday: Rest & Recover
Friday: Full Body & Posture
Saturday: Full Body
Sunday: Rest & Recover
3 DAY
Monday: Full Body & Posture
Tuesday: Rest & Recover
Wednesday: Full Body & Core
Thursday: Rest & Recover
Friday: Full Body & Posture
Saturday: Rest & Recover
Sunday: Rest & Recover
2 DAY
Monday: Rest & Recover
Tuesday: Rest & Recover
Wednesday: Full Body & Core
Thursday: Rest & Recover
Friday: Full Body & Posture
Saturday: Rest & Recover
Sunday: Rest & Recover
LEVEL 2
5 DAY
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
4 DAY
Monday: Lower Body & Posture
Tuesday: Upper Body & Core
Wednesday: Rest & Recover
Thursday: Lower Body & Posture
Friday: Rest & Recover
Saturday: Upper Body
Sunday: Rest & Recover
3 DAY
Monday: Lower Body & Posture
Tuesday: Upper Body & Core
Wednesday: Rest & Recover
Thursday: Lower Body & Posture
Friday: Rest & Recover
Saturday: Rest & Recover
Sunday: Rest & Recover
Level 1: Back Into It
Level 1 of the Post-Partum Program is created for women who have been cleared by their healthcare professional and are at least 6 weeks postpartum. These workouts can be done at home using dumbbells, resistance bands, booty bands, and a Pilates ball, supporting you to move your body as you adjust to life with a new baby.
This Program is split into two 3-week blocks:
Block 1: Focus on rebuilding your foundation. Reconnect with your core and pelvic floor, relearn breathing and bracing, and move through simple patterns like squats, hinges, presses, and pulls.
Block 2: Progress at your own pace, adding light resistance, gentle stability challenges, and dynamic variations.
This approach gives your body the time it needs to heal and rebuild the muscles most impacted by pregnancy, without feeling stuck in repetitive “rehab” drills or rushing ahead before you’re ready.
By the end of Level 1, you’ll likely find that everyday tasks, like lifting your baby, carrying groceries, or getting up from the floor, feel easier. You will also feel stronger and more stable in your workouts, ready to step into the gym with confidence.
Level 2: Rebuild
Level 2 of the Post-Partum Program is where you’ll return to the gym with confidence, or start lifting from home. With your foundations in place, you’ll start using barbells, machines, and heavier dumbbells.
The Program is structured into two 3-week blocks:
Block 1: Ease back into strength training with foundational compound lifts like squats, hip thrusts, rows, and presses, forming the base of your sessions.
Block 2: Progress with added intensity, heavier loads, unilateral (alternative wording: 'single-sided') strength work, advanced techniques such as pauses and one-and-a-half reps, plus conditioning-style finishers to build fitness alongside strength.
This structure ensures steady and sustainable progress, without feeling repetitive or overwhelming.
By the end of Level 2, you will feel stronger in the gym and more resilient in your day-to-day life, confident that your body can keep up with both training and motherhood.
Yes! During onboarding you will have the option to select whether you are exclusively breastfeeding or not & your calories will be tailored to meet your increased needs.
During onboarding you will have the option to select whether you are exclusively breastfeeding or not. If you are exclusively breastfeeding (your baby is consuming only breast milk, either directly or expressed), your calories will be tailored to meet your increased needs. Since energy requirements are elevated during this time to support milk supply, the general recommendation is your Estimated Energy Requirements (EER or Maintenance) plus an additional 500 calories. Selecting this option at onboarding will ensure your calories and Meal Guide are adjusted accordingly.
If you are not exclusively breastfeeding (e.g., comfort feeding, your baby is also consuming formula, or your baby has started solids and is regularly eating alongside breast milk), we recommend selecting a Maintenance goal, which will align your calories with your EER.
Please note: If you have had twins or triplets and are exclusively breastfeeding, your calorie requirements will be higher than the general recommendation. In this case, we suggest speaking with your healthcare team to determine an appropriate intake for your needs.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing the Post-Partum Program from home, you'll need:
✓ Yoga Mat
✓ Set of Dumbbells
✓ Bench or sturdy piece of furniture
✓ Resistance Bands/Power Bands
✓ Booty Band
✓ Pilates Ball
✓ Kettlebell
Once the first intake has opened, you’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
Enjoy 16 weeks of full app access by purchasing the Program alone. Alternatively, explore our Membership options for 12 months App Access.
For the Post-Partum Program, you will have the option to choose between a 2, 3 or 4 day training split for Level 1 & a 3, 4 or 5 day split for Level 2.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.