Postpartum Phase 2

Postpartum Recovery Phase 2 (8–12 Weeks Postpartum)
Progressive Strength. Functional Movement. More YOU Time.

You’ve laid the foundation—now it’s time to build. In Phase 2, we level up your strength and stability with more intentional movement, slightly heavier resistance, and continued core awareness. You’re not just “getting back” — you’re moving forward, stronger and more grounded than before. 

This phase includes two progressive full-body workouts:

👶 Workout 1: Baby + Barbell Alternatives
Stay connected with your little one while continuing to grow stronger. These compound movements with baby (or a light substitute like a kettlebell/dumbbell) challenge your coordination, balance, and functional strength — all while modeling health and joy to your baby.

💪 Workout 2: Solo Strength Progression
When you get a pocket of solo time, this is your go-to. Heavier resistance and controlled compound movements (like squats, deadlifts, and overhead presses) using resistance bands, dumbbells, or a bench. These exercises are designed to meet your body where it is post-birth while nudging it forward into strength and stability.

✨ What You’ll Need:

• Dumbbells or resistance bands

• Optional: baby carrier, bench or box, stability ball

• A body ready to take the next step

💡 Make sure you’ve been cleared for increased intensity by your provider. This phase bridges early postpartum healing and true strength training — it’s a game-changer for moms ready to reclaim their strength with grace and grit.

Reminder: You’re not just “bouncing back.” You’re building a new foundation of strength that honors both your body and your motherhood journey.