Train Smart. Adapt Intentionally.

Your body is changing — but that doesn’t mean your strength disappears.

These programs are built to support pelvic floor health, core integrity, and intelligent progression during pregnancy and postpartum recovery.

No random circuits.

No unsafe overload.

Just intentional structure for every stage.

Choose Your Stage.

Every season requires a different approach to training.

Whether you’re preparing for birth or rebuilding after, each program is structured to support strength, recovery, and long-term performance.

  • Prenatal Strength Program

    For all levels of pregnancy. Beginner to Advanced.

    Structured strength training designed to maintain muscle, support pelvic floor function, and adapt as your body changes.

    • Safe core integration

    • Lower body + upper body balance

    • Pregnancy-friendly modifications

    • Gym based, but home adaptable

    View PregFit 

  • Beginner Postpartum (Home-Based)

    A foundational postpartum program designed to rebuild strength from the ground up.

    • Core + pelvic floor reconnection

    • Home-based structure (3 Lifting Days, 2 Cardio Days)

    • Gradual progression

    • Designed for early postpartum recovery

    View Moms Who Lift 

  • Advanced Postpartum (Gym-Based, 4-Day Split)

    For lifters ready to return to structured gym training.

    • 4-day split

    • Progressive overload

    • Athletic accessory work

    • Advanced core integration

    Explore Ki Rebuild 

Who These Programs Are For

  • For You If…

    • You’re pregnant and want to maintain strength safely

    • You’re postpartum and rebuilding with intention

    • You value pelvic floor and core integrity

    • You want structured progression — not random circuits

    • You’re ready to train smart for long-term performance

  • Not Ideal If…

    • You’re looking for high-intensity bootcamps during recovery

    • You want fast aesthetic results without rebuilding properly

    • You prefer random workouts over structured progression

    • You’re unwilling to prioritize recovery and foundation work

Pregnancy and postpartum are transitions — not limitations.Train with structure. Recover with intention.

Frequently Asked Questions

When can I start postpartum training?

These programs are designed for women who have been cleared by their healthcare provider to return to exercise. Always consult your provider before beginning any postpartum program.

Can I use these programs if I had a C-section?

Yes. Both postpartum programs emphasize gradual progression and core integrity. However, clearance from your provider is required before beginning any structured training.

I’m new to lifting. Which program should I choose?

If you’re pregnant, start with PregFit.

If you’re postpartum and newer to training, begin with Moms Who Lift (home-based foundation).

If you’re ready for a gym-based 4-day split and have prior lifting experience, Ki Rebuild is your next step.

Are these programs part of Team Training?

No. These are standalone programs designed specifically for pregnancy and postpartum recovery. When you’re ready for structured long-term programming, Team Training is the next progression.

How long do I have access?

These are one-time purchase PDF programs that you can follow at your own pace. Lifetime access after saving to your device.

Strong Through Every Stage.

Pregnancy and postpartum aren’t setbacks.

They’re seasons.

Train with intention.

Recover with structure.

Build strength that lasts beyond this chapter.

Explore Postpartum Programs