Postpartum - Return to Military Duty
Our postpartum fitness programs help you navigate your return to service after pregnancy and birth! This program is designed to support your postpartum recovery and enhance your performance as a military service member.
- TEAMBUILDR APP
- 84 Training Days
Sample Week of Training
Our programming consists of four weekly training sessions, split between two lower body focused training days and two upper body focused training days.
Each day begins with a core stabilization warm up routine, specific mobility for the workout, and warm up sequence for either upper or lower body.
Our programming is progressive, and gradually builds towards a stronger core + return to running with a strong and stable foundation!
This program is delivered in the Teambuildr app. It is a list of exercises with short instructional videos. If you are interested in on-demand workout programs, check out our on-demand postnatal program where you follow a video as you workout at the same time.
Frequently Asked Questions
Resistance Bands to attach to a squat rack, door frame, or sturdy structure. Here are a few recommendations:
- Crossover Symmetry (our recommend resistance band system) there is a 20% off code in our education course. We recommend the athletic package + blue bands. These bands come with attachment options for a door frame, wall, or squat rack.
- Therabands*: cheapest option but least durable
- Looped Resistance Bands*
Mini Bands* to loop around legs for band work.
Step or stool (wooden box or stairs to step up onto)
Weights: dumbbells, kettlebells, and a barbell w/ plates. You choose your option of weight. The program is written for someone who has all three, but you can modify movements that involve a barbell with dumbbells or kettlebells.
Pull Up Bar
Cable Machine or Band Attachment Site
Stationary Cardio Machine (or walking route)
(*please note this is an amazon affiliate link, and we receive a small commission if you purchase through our link)
Workouts last around 30-75 minutes. The first few weeks, workouts are shorter. By the end of the program, workouts can last as long as 90 minutes.
This is one of our more challenging programs.
The return to duty program is delivered via the Teambuildr app. The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace. This is a traditional workout delivery format. You may find the first week or so of doing the program takes a little longer as you learn our exercises. But once you are more familiar your workout length should decrease!
Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr
If you purchase the full program (or complete all payments in a payment plan), you maintain lifetime access of the course, including any updates we make to the programming!
This means you can use this program for as long as you need postpartum, and for future postpartums.
We do review if your account is active after about six months, so you may lose access temporarily due to inactivity. But, we can always recreate your account! If your account has been removed and you need it reset, email us at info@mamastefit.com.
It’s never too late to recover after birth! If you are beyond 6 months postpartum AND you have done some sort of recovery program, you may want to check out our beyond postpartum programming, as it is more advanced than this program.
This program includes 4 strength workouts per week. There are two lower body focused workouts and two upper body focused workouts.
General week layout is:
- Monday: Squat/Deadlift
- Tuesday: Bench Press/Vertical Pull
- Thursday: Hip Thrust/Hinge and Lunges
- Friday: Overhead Press/Rows
Each workout includes core stabilization and pelvic floor exercises, strength and stabilization training, a progression to lifting and running, and warm up/cool down mobility exercises. If you are in our c-section specific program, it also includes scar mobilization warm ups.
Meet Your Coach
I’m the head coach and founder of MamasteFit, with a master’s degree in exercise science and a thesis focused on prenatal fitness to prepare for birth—so I’ve spent countless hours diving into the research on how movement impacts pregnancy, birth, and recovery. Beyond the textbooks, my years of working hands-on with in-person prenatal and postnatal clients have given me a deep, real-world understanding of how to support women through this transformative season. It’s this unique blend of science and practical experience that shapes everything I teach.
What our Clients Say
Prepare for Motherhood Bundles
The Athlete’s Bundle
- 40-Week Prenatal Strength Program
- 16-Week Postnatal Return to Fitness Program
- Birth Prep On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $865
- Your Savings: $130
- Lifetime
$735
The On-Demand Fitness Bundle
- Prenatal On-Demand Workout Program
- Postnatal On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $656
- Your Savings: $98
- Lifetime
$558
Postpartum Prep and Movement Bundle
- Postnatal Yoga On-Demand Program
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
- Full Price: $418
- Your Savings: $124
- Lifetime
$294
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Postpartum
Return to Military Duty Program
Our postpartum fitness programs help you navigate your return to service after pregnancy and birth! This program is designed to support your postpartum recovery and enhance your performance as a military service member.
- teambuildr app
- 84 training days
Postpartum Recovery Mini-Course
Sign up for our newsletter to join the FREE Early Postpartum Recovery Course for a general guide to your initial postpartum recovery. This course includes breathing exercises, mobility, and gentle core exercises to start your recovery after birth!
Sample Week of Training
Our programming consists of four weekly training sessions, split between two lower body focused training days and two upper body focused training days.
Each day begins with a core stabilization warm up routine, specific mobility for the workout, and warm up sequence for either upper or lower body.
Our programming is progressive, and gradually builds towards a stronger core + return to running with a strong and stable foundation!
This program is delivered in the Teambuildr app. It is a list of exercises with short instructional videos. If you are interested in on-demand workout programs, check out our on-demand postnatal program where you follow a video as you workout at the same time.
Meet Your Coach
Learn from our years of experience supporting in-person and online prenatal, birth, and postpartum clients!
Gina
I’m the head coach here at MamasteFit and am passionate about having a pain-free pregnancy. Pain is NOT a requirement of pregnancy, and the solution for pain relief is not birth! After suffering from SI joint pain during my first pregnancy and being told the only solution was birth–I knew this couldn’t possibly be true and sought out the answers to resolve pelvic pain! After working with in-person prenatal clients and partnering with physical therapists, we found the solution and developed this program. This program is a collection of my research and what has worked for our in-person training clients (and hundreds of online clients too)!
Frequently Asked Questions
Resistance Bands to attach to a squat rack, door frame, or sturdy structure. Here are a few recommendations:
- Crossover Symmetry (our recommend resistance band system) there is a 20% off code in our education course. We recommend the athletic package + blue bands. These bands come with attachment options for a door frame, wall, or squat rack.
- Therabands*: cheapest option but least durable
- Looped Resistance Bands*
Mini Bands* to loop around legs for band work.
Step or stool (wooden box or stairs to step up onto)
Weights: dumbbells, kettlebells, and a barbell w/ plates. You choose your option of weight. The program is written for someone who has all three, but you can modify movements that involve a barbell with dumbbells or kettlebells.
Pull Up Bar
Cable Machine or Band Attachment Site
Stationary Cardio Machine (or walking route)
(*please note this is an amazon affiliate link, and we receive a small commission if you purchase through our link)
Workouts last around 30-75 minutes. The first few weeks, workouts are shorter. By the end of the program, workouts can last as long as 90 minutes.
This is one of our more challenging programs.
The return to duty program is delivered via the Teambuildr app. The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace. This is a traditional workout delivery format. You may find the first week or so of doing the program takes a little longer as you learn our exercises. But once you are more familiar your workout length should decrease!
Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr
If you purchase the full program (or complete all payments in a payment plan), you maintain lifetime access of the course, including any updates we make to the programming!
This means you can use this program for as long as you need postpartum, and for future postpartums.
We do review if your account is active after about six months, so you may lose access temporarily due to inactivity. But, we can always recreate your account! If your account has been removed and you need it reset, email us at info@mamastefit.com.
It’s never too late to recover after birth! If you are beyond 6 months postpartum AND you have done some sort of recovery program, you may want to check out our beyond postpartum programming, as it is more advanced than this program.
This program includes 4 strength workouts per week. There are two lower body focused workouts and two upper body focused workouts.
General week layout is:
- Monday: Squat/Deadlift
- Tuesday: Bench Press/Vertical Pull
- Thursday: Hip Thrust/Hinge and Lunges
- Friday: Overhead Press/Rows
Each workout includes core stabilization and pelvic floor exercises, strength and stabilization training, a progression to lifting and running, and warm up/cool down mobility exercises. If you are in our c-section specific program, it also includes scar mobilization warm ups.
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