Postpartum Return To Weightlifting Program (Includes Rehab)
Gina Conley, head coach of MamasteFit, & Kristin Pope, owner of Dynamic Pursuits and Olympic Weightlifter, have created a 16-week return to weightlifting program that rebuilds your core and hip stability and strength after giving birth to your baby! This 16 week program will give you all of the tools and guidance you need from start to finish to rehab and get back to lifting!
Gina Conley, head coach of MamasteFit, & Kristin Pope, owner of Dynamic Pursuits and Olympic Weightlifter, have created a 16-week return to weightlifting program that rebuilds your core and hip stability and strength after giving birth to your baby! This program will give you all of the tools and guidance you need from start to finish to rehab and get back to lifting!
The program start with 6 weeks of rehabilitation focused training, to relearn movement patterns, focus on reconnecting with your breath, and stabilization while building strength endurance. Starting at week 7, the program introduces weightlifting drills to help you refine your lifting technique, gradually working back towards the snatch and clean & jerk.
This program is a 4 day a week strength and conditioning program, for 16-weeks. There are 64 total training days.
This program is best completed with a full gym or home gym set up available.
- Barbell + Bumper Plates
- Bench (for Bench Press + Hip Thrusts)
- Free Weights (Dumbbell and/or Kettlebells)
- Box (for Step Ups, could use stairs or a bench as an alternative)
- Resistance Bands (Looped or Crossover Symmetry) + Point of Attachment
- Mini Band
- Pilates Ball
- Pull Up Location
- Conditioning Machine or Alternative Option (Rower, Bike, Ski Erg, Walking/Running Route)
- Cable Machine
About our coaches:
Kristin Pope is a two time National Championship medalist in the Snatch, a member of Team USA Weightlifting, and a coach in gymnastics and weightlifting. Kristin is also a certified Sports Nutrition coach with a passion for helping women with their fitness goals during pregnancy and postpartum periods. She became a mom to Scarlett Rose in 2020!
Gina Conley is the head coach at MamasteFit, a strength and conditioning facility focused on prenatal and postpartum fitness training. She has her masters in exercise science, and is a certified birth doula. She has been exclusively training prenatal and postpartum women for the past several years, and has refined her fitness programs to meet the demands of each phase of the perinatal period. Her programming focuses on improving strength and comfort during pregnancy, preparing for the demands of labor, and then recovery and return to fitness in the postpartum period. Gina is mother to two little ones, Adeline and Eoghan. Gina is an Army veteran with a combat deployment to Afghanistan, and now military spouse.
3 reviews for Postpartum Return To Weightlifting Program (Includes Rehab)
Core Construction ProgramRated 4.50 out of 5$29.99
Take Flight Beginner CourseRated 0 out of 5$69.99
Dynamic PowerliftingRated 4.67 out of 5From: $18.00 / month
Jennifer Norman (verified owner) –
I started this program at 3.5 months postpartum, three days a week. The progressions are thorough, with the first 6 weeks focused on re-building core strength. I am currently on week 12 and although the weights are not heavy, I feel stronger than I did before baby.
Lauren Polivka –
I have known Kristin for a long time and as a physical therapist I loved to watch her journey back to the gym after baby. I ended up having to have a major pelvic surgery in August 2021 and knew I needed to reach out to her to get back to weightlifting. Her program is extremely holistic, hitting all the muscles you need to train so weightlifting is safe! I cannot express enough how every Mom, and even someone like me with surgery, should use this to return to weightlifting, no matter what kind!
I started this program at 2 weeks postpartum after a c section and it has been the perfect program to help me move with intention while recovering from major surgery and navigating life as a mom! Being an athlete my whole life and dealing with injuries in the past it was important to me to have a comprehensive program to follow during any kind of recovery. The daily warm ups and core work are amazing and I appreciate having appropriate substitutions along the way specific for a c section recovery. This program is perfect for anyone looking to get back to Weightlifting and CrossFit safely and come back stronger than you were before!