Hot Seller

Postpartum Rebuild

Meghan Sak-Ocbina

Coaches

Meghan Sak-Ocbina and Amanda Bifulco

When it comes to returning to exercise postpartum, our society largely does mamas a disservice by not prioritizing postnatal education and care.

We are made to believe that 6 weeks is a magic number after which we are "good to go" with all things movement - but those 6 weeks are based largely on healing timelines -- not for preparing the body for the demands of mom life & the gym!

Not to mention, there are many changes in those first 6 weeks that can be hard on the body, and *having gentle tools to reintroduce movement safely can be invaluable. *

Postpartum Rebuild is an 18-week, 3-phase, progressive program designed to educate and empower you in your postpartum journey.

From Reconnection, Reconstruction, to Resilience, this program can help bridge your gap back to exercise.

$275

Get Postpartum Rebuild

Access the Educational Library

This program includes an educational library: >Core Anatomy & Function >C-section Massage - why, when, how >Postural Changes >When to Progress >Finding "The Stack" >Return to Impact >360 breathing follow along >How to Move a Session >How to Swap an Exercise >How to Restart/ Move a Program Start Date >Postpartum Nutrition Basics Guide

Choose Progressions or Regressions

Everyone's postpartum timeline is different! Postpartum Rebuild provides a guide for how to know when you are ready to progress as well as options for swaps when you aren't.

Be Part of a Community

Postpartum Rebuild includes an interactive team chat where you can connect with individuals in the same boat as well as your passionate, experienced, and knowledgeable coaches!

Be Led by Qualified Coaches

Meghan is a Doctor of Physical Therapy, Certified Athletic Trainer, Strength & Conditioning Coach, ICE Certified Specialist in Pelvic Rehabilitation, and soon to be mom. Amanda is a Strength & Conditioning Coach, Crossfit-L1 certified, Pregnancy & Postpartum Athletic Coach, Yoga Instructor, FRC Mobility Specialist, & Mom of 3!

Nutrition Basics Guide

Nutrition is SO important in the postpartum time, especially when reintroducing exercise. PPR includes a nutrition basics guide written by a Registered Dietician with considerations for postpartum.

Features

Access to your coaches

Meghan & Amanda will hold you accountable and provide the feedback you need to reach your goals!

Programming 3 days per week

From daily postpartum movement "snacks" to a 3-day full body split, PPR is designed to get you back in the gym consistently & confidently!

Exercise Video Guidance

Instructional videos, written cues, and voiceovers to guide your practice and make execution easy.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best during this beautiful and challenging time!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Meghan, Amanda, & your team will encourage, support, & push you -- all through an app.

Equipment

Required

Bands // Dumbbells / Kettlebells // Stability Ball

Recommended

Barbells // Rack // TRX or Rings // Sliders

Sample Week

Week 1 of 18-week program

Sunday

START HERE! Welcome :)

Postpartum Rebuild: Intro

1 x 9:45

Sunday

RECONNECT 1A: BREATH

Diaphragmatic Breathing (Various Positions) - PPR

1 x 10

Side Lying Lateral Expansion Breathing

1 x 10

Sunday

RECONNECT 1A: MOBILITY

Skin Rolling

Thoracic Cat-Cow PPR

1 x 10

Lower Trunk Rotations - PPR

1 x 10

Sunday

RECONNECT 1A: CORE

Supine TrA Breathing with Hamstring Iso and Reach

1 x 10

Side Lying Breathing with TrA Engagement

1 x 10

Low Quadruped TrA with Reach

1 x 10

Monday

RECONNECT 1B: BREATH

Band Crossover Lateral Expansion Breathing

1 x 10

Seated Breathing with Pelvic Floor Feedback (hip ER or IR)

1 x 10

Unilateral Blocked Posterior Expansion Breathing

1 x 10

Monday

RECONNECT 1B: MOBILITY

Floor Angels - PPR

1 x 10

Quadruped Hip Shift on Yoga Block

1 x 10

Monday

RECONNECT 1B: CORE

Quadruped Breathing with TrA and Reach

1 x 10

Side Lying Breathing with TrA and Reach

1 x 10

Tuesday

RECONNECT 1A: BREATH

Diaphragmatic Breathing (Various Positions) - PPR

1 x 10

Side Lying Lateral Expansion Breathing

1 x 10

Tuesday

RECONNECT 1A: MOBILITY

Skin Rolling

Thoracic Cat-Cow PPR

1 x 10

Lower Trunk Rotations - PPR

1 x 10

Tuesday

RECONNECT 1A: CORE

Supine TrA Breathing with Hamstring Iso and Reach

1 x 10

Side Lying Breathing with TrA Engagement

1 x 10

Low Quadruped TrA with Reach

1 x 10

Wednesday

RECONNECT 1B: BREATH

Band Crossover Lateral Expansion Breathing

1 x 10

Seated Breathing with Pelvic Floor Feedback (hip ER or IR)

1 x 10

Unilateral Blocked Posterior Expansion Breathing

1 x 10

Wednesday

RECONNECT 1B: MOBILITY

Floor Angels - PPR

1 x 10

Half Kneeling Hip Shift with Foam Roller - PPR

1 x 10

Wednesday

RECONNECT 1B: CORE

Quadruped Breathing with TrA and Reach

1 x 10

Side Lying Breathing with TrA and Reach

1 x 10

Thursday

RECONNECT 1A: BREATH

Diaphragmatic Breathing (Various Positions) - PPR

1 x 10

Side Lying Lateral Expansion Breathing

1 x 10

Thursday

RECONNECT 1A: CORE

Supine TrA Breathing with Hamstring Iso and Reach

1 x 10

Side Lying Breathing with TrA Engagement

1 x 10

Low Quadruped TrA with Reach

1 x 10

Thursday

RECONNECT 1A: MOBILITY

Skin Rolling

Thoracic Cat-Cow PPR

1 x 10

Lower Trunk Rotations - PPR

1 x 10

Friday

RECONNECT 1B: MOBILITY

Floor Angels - PPR

1 x 10

Half Kneeling Hip Shift with Foam Roller - PPR

1 x 10

Friday

RECONNECT 1B: CORE

Quadruped Breathing with TrA and Reach

1 x 10

Side Lying Breathing with TrA and Reach

1 x 10

Friday

RECONNECT 1B: BREATH

Band Crossover Lateral Expansion Breathing

1 x 10

Seated Breathing with Pelvic Floor Feedback (hip ER or IR)

1 x 10

Unilateral Blocked Posterior Expansion Breathing

1 x 10

Saturday

Educational Library

Core Anatomy & Function

1 x 10:39

Cesarean Section Massage Tutorial

1 x 11:13

Postpartum Rebuild: Postural Changes

1 x 8:54

Postpartum Rebuild - When To Progress

1 x 16:05

Postpartum Rebuild - Finding the Stack

1 x 21:23

Postpartum Rebuild: Return To Impact

1 x 8:05

Postpartum Rebuild - 360 Breath Follow Along

1 x 43:02

How to Move a Single Session on TrainHeroic

How to Swap an Exercise on TrainHeroic

A10

How to Restart/Move a Program Start Date on TrainHeroic

A11

Postpartum Nutrition Principles

Saturday

Breast Feeding TLC

Quadruped Wrist Flexor Stretch

3 x 5 @ 10

Biceps Stretch

3 x 1 @ 30

Half Kneeling Hip Flexor and Lat Stretch

3 x 1 @ 30

Band Resisted Side Lying Open Book

3 x 10

Band Scapular Retraction in Deep Squat

3 x 10

Quadruped Rockback with IR/ER

3 x 10

Bird Dog - PPR

3 x 10

Low Quadruped End Range Hip Extension

3 x 10

Quadruped Pelvic Tilts

3 x 10

Coaches

More from Meghan Sak-Ocbina

Meghan Sak-Ocbina

Doctor of Physical Therapy, Certified Athletic Trainer, Strength and Conditioning Coach, ICE Certified Specialist in Pelvic Rehabilitation, and soon to be mama!

Amanda Bifulco

Conditioning Coach, Crossfit-L1 certified, Pregnancy & Postpartum Athletic Coach, Yoga Instructor, FRC Mobility Specialist, & Mom of 3!

Moms deserve support.

The demand far exceeds the supply when it comes to postpartum support. We hope you feel empowered and stronger each day of this journey!

Get Postpartum Rebuild

FAQs

How is PPR different than other programs?

Postpartum Rebuild is designed in three phases: Reconnect is designed for early postpartum, with variable structure to suit your needs. Reconstruct includes foundational strength work and reintroduction of heavier loads. Resilience guides return to impact to prepare you to take on other programs!

Does this program include core work?

Yes!! Core is intermixed throughout the program, with a strategic emphasis on breath, core, and mobility reconnection in phase 1.

Will this program heal my Diastasis Recti?

Healing DR takes TIME as well as work restoring connection, coordination, and durability of your breath and core. The exercises in this program can facilitate this, but we always recommend working with a provider 1:1 to address YOUR specific needs!

What if I was told I have prolapse? Can I still do this program?

Prolapse is something that can be managed, so yes! We recommend also working with a pelvic health physiotherapist to address your unique needs and weaknesses.

I won't have much time to workout. Will this program be too much?

We've designed this program to be lower volume so that it's manageable during this unique time! The first 6 weeks in particular is extremely modifiable for your needs, but of course reach out in the chat so your coaches can help you problem-solve for your specific scenario!

How do I know if I'm ready to progress?

We have an educational video dedicated to this as well as reminders on each workout! If you ever have questions, ask your coaches in the team chat!

I had a C-section. Can I still do this program?

Yes! We recommend checking with your provider on their specific restrictions/recommendations, as the healing time for a C section is different than a vaginal birth.

What does a workout look like?

In phase 1, workouts are minimally structured and can be done as much or as little as you want/need. In phases 2 and 3, workouts consist of general prep work, compound strength work, core work, multi-planar movements, and eventually, plyometrics!

Meghan is a physio. Is PPR the same as working with a physiotherapist?

It is NOT! Only working 1:1 with a physiotherapist in your region is physical therapy. This is a Strength and Conditioning Program and the information provided is for educational purposes only. We recommend you consult with your physician before starting any exercise program, including this one!