Postpartum - Return to Olympic Weightlifting
This program is delivered via an e-book PDF and Teambuildr app.
The 16-Week program starts 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.
The 10-Week Follow On Program begins at Week 7, and is for athletes who have already completed another Mamastefit Postpartum Rehab program.
- TEAMBUILDR APP
- 64 Training Days
- E-Book
16-Weeks Program
This option includes our 6-week postnatal return to foundations program, to help you reconnect with your breath, core, and pelvic floor. Then at week 7, you begin the Olympic Weightlifting specific portion of the programming.
$239
10-Weeks Program
This option is the follow on Olympic weightlifting program, which is week 7-16 of our 16-week program. This option is great for someone who has already completed a foundation program, and wants to focus on OLY lifts.
$150
Frequently Asked Questions
This program is best completed with a full gym available.
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
Pull Up Location
Conditioning Machine or Alternative Option (Rower, Bike, Ski Erg, Walking/Running Route)
You maintain lifetime access to 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.
We recommend starting the fitness program between 4-10 weeks postpartum and no earlier than 6 weeks after a cesarean birth. When all your postpartum bleeding has stopped and doesn’t increase with activity.
You may find that you still don’t feel ready to begin at 6 weeks, which is also okay!
The 16 week program includes 6 weeks of postpartum rehab focused movements.
If you have not completed any postpartum rehab, then the 16 week program is a great option.
If you have completed some sort of postpartum rehab program and looking for another program to follow the 10-week follow on program would be a better option.
If your CrossFit programming focuses on Olympic lifts, then we would recommend our 16-Week Olympic Weightlifting Program. This program is our most advanced program, and includes workouts that are similar to a CrossFit WOD.
Yes! You can start with scar mobilization around 3 weeks postpartum, Learn more in our C-section Scar Mobilization Course here.
The workouts are delivered via the Teambuildr app and an e-book.
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
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 Olympic Weightlifting
This program is delivered via an e-book PDF and Teambuildr app.
The 16-Week program starts 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.
The 10-Week Follow On Program begins at Week 7, and is for athletes who have already completed another Mamastefit Postpartum Rehab program.
- teambuild rapp
- 64 training days
- E-Book
16-Week program
This option includes our 6-week postnatal return to foundations program, to help you reconnect with your breath, core, and pelvic floor. Then at week 7, you begin the Olympic Weightlifting specific portion of the programming.
$239
10-week program
This option is the follow on Olympic weightlifting program, which is week 7-16 of our 16-week program. This option is great for someone who has already completed a foundation program, and wants to focus on OLY lifts.
$150
Meet Your Coaches
Gina Conley, head coach of MamasteFit, and Kristin Pope, owner of Dynamic Pursuits and Olympic Weightlifter, have created a return to olympic weightlifting program that rebuilds your core and hip stability and strength after giving birth to your baby!
The program focuses on introducing weightlifting drills that gradually progress towards the full snatch and clean & jerk Olympic lifts. This program has an emphasis on hip and core stabilization + strength, to help you make all your lifts and hit heavier weights than you did pre-pregnancy.
Gina
I’m the head coach here at MamasteFit. I have been exclusively training in-person and online prenatal and postpartum fitness clients for almost the past decade. MamasteFit is one of the few exclusively pre/postnatal fitness training facilities in the country–so you know that we are experts in training this population!
Kristin
She 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!
Frequently Asked Questions
This program is best completed with a full gym available.
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
Pull Up Location
Conditioning Machine or Alternative Option (Rower, Bike, Ski Erg, Walking/Running Route)
You maintain lifetime access to 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.
We recommend starting the fitness program between 4-10 weeks postpartum and no earlier than 6 weeks after a cesarean birth. When all your postpartum bleeding has stopped and doesn’t increase with activity.
You may find that you still don’t feel ready to begin at 6 weeks, which is also okay!
The 16 week program includes 6 weeks of postpartum rehab focused movements.
If you have not completed any postpartum rehab, then the 16 week program is a great option.
If you have completed some sort of postpartum rehab program and looking for another program to follow the 10-week follow on program would be a better option.
If your CrossFit programming focuses on Olympic lifts, then we would recommend our 16-Week Olympic Weightlifting Program. This program is our most advanced program, and includes workouts that are similar to a CrossFit WOD.
The workouts are delivered via the Teambuildr app and an e-book.
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
New content added regularly. You will have access to all updated videos and new content instantly!
Postnatal Support Bundles
Save 15% by bundling!
Bundle our postnatal prep and newborn care course with our fitness programs!
Postpartum Prep and Movement Bundle
This bundle includes:
- Postnatal Yoga On-Demand Program
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
Postnatal Fitness + Prep Bundle
This bundle includes:
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
Postnatal Yoga + Prep Course Bundle
This bundle includes:
- Postnatal Yoga On-Demand Program
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
