WANT TO TRY BEFORE YOU BUY?
You can grab your first week of programming for free!
Ready to give it a try?
A strength + conditioning program for postpartum athletes
rehab & rebuild your Overall Fitness postpartum
A strength + conditioning program for postpartum athletes
rehab & rebuild your Overall Fitness postpartum
YOU'RE STILL AN ATHLETE.
This program is specifically designed to help athletes recover from birth and strategically rebuild their overall athleticism.
YOU'RE STILL AN ATHLETE.
This program is specifically designed to help athletes recover from birth and strategically rebuild their overall athleticism.
postpartum fitness is NOT intuitive
- "You're cleared" is shortsighted.
- "Listen to your body" is not enough when you have athlete brain.
- Your body - regardless of birth experience and fitness level - needs to rehab the core + pelvic floor and rebuild a fitness foundation.
POSTPARTUM FITNESS IS NOT INTUITIVE
- "You're cleared" is shortsighted.
- "Listen to your body" is not enough when you have athlete brain.
- Your body - regardless of birth experience and fitness level - needs to rehab the core + pelvic floor and rebuild a fitness foundation.
I'VE BEEN THERE.
As a lifelong athlete and coach, I was blindsided after the birth and postpartum experience with my first son.
I quickly learned that my fitness levels were a benefit, but didn’t prevent me from struggling postpartum with my body. I learned that my degrees and certifications did NOT prepare me for what the female body experiences during postpartum, especially as it related to core, pelvic health and strategically progressing higher level performance.
- Rehab + rebuild
- Patience + strategy
- Well rounded programming
My own postpartum experience is what led me to starting a business that supports pregnant and postpartum athletes through such transformational seasons.
I'VE BEEN THERE.
As a lifelong athlete and coach, I was blindsided after the birth and postpartum experience with my first son.
I quickly learned that my fitness levels were a benefit, but didn’t prevent me from struggling postpartum with my body. I learned that my degrees and certifications did NOT prepare me for what the female body experiences during postpartum, especially as it related to core, pelvic health and strategically progressing higher level performance.
- Rehab + rebuild
- Patience + strategy
- Well rounded programming
My own postpartum experience is what led me to starting a business that supports
pregnant and postpartum athletes through such transformational seasons.
From professional athletes to active moms...
Behind every athlete mom is a story.
I’ve coached multiple professional athletes, and helped thousands of women around the world recover from birth and return to high levels of performance postpartum. Whether you have a competition goal, or just want to feel like yourself again…I got you.
Be strategic with recovery to help prevent and/or manage symptoms all while rebuilding your fitness foundation.
Which is exactly why I created the....
After having a baby it’s tempting to do too much too soon and it often backfires.
- Your brain may feel ready, but your body is not -- yet.
- The postpartum body is vulnerable and exercise needs to compliment its readiness, and not aggravate existing symptoms or create new ones.
- Returning to exercise is not intuitive, which is why following a trustworthy program not only helps during this season, but gets you back to training how you like to train, faster.
BUY IT NOW, START WHEN YOU'RE READY.
PRICE: $149
Which is exactly why I created the....
After having a baby it’s tempting to do too much too soon and it often backfires.
- Your brain may feel ready, but your body is not -- yet.
- The postpartum body is vulnerable and exercise needs to compliment its readiness, and not aggravate existing symptoms or create new ones.
- Returning to exercise is not intuitive, which is why following a trustworthy program not only helps during this season, but gets you back to training how you like to train, faster.
BUY IT NOW, START WHEN YOU'RE READY.
PRICE: $149
We believe that an athlete is a person pursuing fitness across a spectrum of interest and ability. Athleticism is a unique, individual goal and experience.
We will meet you where you’re at, to get you to where YOU want to be.
BETTER RESULTS THAN A PERSONAL TRAINER.
I don’t know where I’d be without it. Working out, fitness, and performing at a high level has always been a part of my identity as a former Division 1 swimmer and then ultramarathoner. With Brianna’s approach to taking your time and not overdoing it as well as her lessons on the “athlete brain” I am starting to feel like I can continue to participate competitively again and realize that I’m not alone on my journey.
- KELSEY S.
BETTER RESULTS THAN A PERSONAL TRAINER.
I don’t know where I’d be without it. Working out, fitness, and performing at a high level has always been a part of my identity as a former Division 1 swimmer and then ultramarathoner. With Brianna’s approach to taking your time and not overdoing it as well as her lessons on the “athlete brain” I am starting to feel like I can continue to participate competitively again and realize that I’m not alone on my journey.
- KELSEY S.
THIS IS A SUSTAINABLE PROGRAM FOR ME
Seriously was blessed to have found this program! It taught me so much about loving my body through the postpartum process and that re-learning the core basics truly positioned me to be even better than before! I highly recommend anyone that is looking to truly enjoy getting back to their athlete, to do this program!
- BRITTNEY J.
THIS PROGRAM HELPED ME GET SO STRONG.
I’m a personal trainer who just had my first baby. Because I’m a constant overachiever, I wanted a program to take me through my first steps postpartum so I didn’t rush back to the barbell too soon. Briana Battle’s 8 week course was just what I needed to start slow, learn to adapt to my new body, and progressively get back to the workouts I love!
- KATIE S.
THIS IS A SUSTAINABLE PROGRAM FOR ME
Seriously was blessed to have found this program! It taught me so much about loving my body through the postpartum process and that re-learning the core basics truly positioned me to be even better than before! I highly recommend anyone that is looking to truly enjoy getting back to their athlete, to do this program!
- BRITTNEY J.
THIS PROGRAM HELPED ME GET SO STRONG.
I’m a personal trainer who just had my first baby. Because I’m a constant overachiever, I wanted a program to take me through my first steps postpartum so I didn’t rush back to the barbell too soon. Briana Battle’s 8 week course was just what I needed to start slow, learn to adapt to my new body, and progressively get back to the workouts I love!
- KATIE S.
WHAT MAKES THE POSTPARTUM TRAINING PROGRAM DIFFERENT?
BY THE NUMBERS
69%
Two-Thirds of postpartum women experience at least one physical health problem after birth.
33%
At 12 months postpartum, 33% of of all women still experience some level of diastasis recti.
50%
One in two women who have been pregnant will experience some kind of prolapse.
54%
The percentage of women who continue to experience stress incontinence 12+months postpartum
The 8-Week Postpartum Athlete Training Program is designed with all of these variables in mind so that you can build back your strength, pursue the athleticism you desire while mitigating (and preventing the occurrence of these types of symptoms.
Don't just take my word for it.
The reviews are in...
"Best money I’ve ever invested in my whole life - seriously!"
I'm so grateful I found you in my postpartum stage. I am on cycle 4 of your postpartum program and it's the best money I've ever invested in my whole life, seriously. I'm already a better athlete than I was playing D1 soccer in college just because of how I pay attention to my body and breath now. Thank you for what you do.
- CASEY
"Thanks for making something that's gradual & intentional!"
Thanks for making something that's gradual and intentional. I know I can't just go back like before without rebuilding the foundation again, but it's so nice to have something to do. I worked out on the day baby was born with modifications and intention from your pregnancy program. Thanks for these!
- RENÉE
"I would definitely recommend."
You were a recommended follow by one of my former rugby teammates who had also continued to do crossfit during pregnancy. She, also, purchased the postpartum 8-week plan and encouraged me to look into it. I would definitely also recommend this workout to a fellow athlete.
- KATE
8 Weeks of Workouts
Designed to take you from you exercise clearance to getting you back to the kind of training you enjoy!
Video Demos + Coaching For Each Movement
Newly recorded videos to guide every step you take inside the program.
Exercise Strategy Guidance
You’re not on your own; we walk you through each phase of training.
App Access
View the entire program, each workout, the videos, + bonus coaching using the TrainHeroic app.
Mindset Guidance For Each Phase of Workouts
Receive guidance in each phase of the program so you'll know exactly what to be focusing on.
Breathing Videos + Coaching
Learn how to breathe while you're moving + returning to more dynamic exercises later in the program.
Message Me + My Team
Gain access to in-app messaging if you have questions or need additional support.
GET IN NOW BEFORE THE PRICE GOES UP!
For a limited time, you can lock in your price at just $29—but hurry, after the relaunch, the price will increase to $35. This special rate won’t last long, so now’s the perfect time to join.
Normally I’d say this program isn’t for everyone, but…
When it comes to postpartum rehab, EVERY WOMAN needs to rehab + rebuild their fitness foundation with intention now so they can pursue more intensity later.
No one - regardless of athletic background, fitness level, birth experience or education - is exempt from the postpartum process. Your body has experienced a lot, and requires support in returning to the sports and fitness you love, while rehabbing your core + pelvic health symptoms (or preventing them).
Normally I’d say this program isn’t for everyone, but…
When it comes to postpartum rehab, EVERY WOMAN needs to rehab + rebuild their fitness foundation with intention now so they can pursue more intensity later.
No one - regardless of athletic background, fitness level, birth experience or education - is exempt from the postpartum process. Your body has experienced a lot, and requires support in returning to the sports and fitness you love, while rehabbing your core + pelvic health symptoms (or preventing them).
In case we haven't met, let me introduce myself...
Hi, I'm Brianna Battles!
I’m a career strength and conditioning coach, former D1 collegiate athlete, and the CEO + Founder of Pregnancy & Postpartum Athleticism. I have 2 crazy boys, am a jiu jitsu purple belt and live a very active lifestyle.
I started P&PA in 2014 out of frustration with the lack of resources for coaches and athletes—resources that were outdated, incomplete, or nonexistent. Since then, I’ve coached professional athletes, certified 5,000+ coaches worldwide, and supported pregnant and postpartum athletes with strategic training programs.
I’m passionate about helping women pursue a lifetime of athleticism, and I know that pregnancy and postpartum serve as catalyst seasons for personal growth.
Just because we’re mom’s doesn’t mean the glory days are behind us. In fact, I’d argue we’re just getting started.
So what do you say–are you ready?
In case we haven't met, let me introduce myself...
Hi, I'm Brianna Battles!
I’m a career strength and conditioning coach, former D1 collegiate athlete, and the CEO + Founder of Pregnancy & Postpartum Athleticism. I have 2 crazy boys, am a jiu jitsu purple belt and live a very active lifestyle.
I started P&PA in 2014 out of frustration with the lack of resources for coaches and athletes—resources that were outdated, incomplete, or nonexistent. Since then, I’ve coached professional athletes, certified 5,000+ coaches worldwide, and supported pregnant and postpartum athletes with strategic training programs.
I’m passionate about helping women pursue a lifetime of athleticism, and I know that pregnancy and postpartum serve as catalyst seasons for personal growth.
Just because we’re mom’s doesn’t mean the glory days are behind us. In fact, I’d argue we’re just getting started.
So what do you say–are you ready?
STILL GOT QUESTIONS? WE GOT YOU!
Frequently Asked Questions
How long do I get access to the program?
You get instant and unlimited access to the program for as long as I run it and for at least a year after that. It is a completely self-paced online course - you decide when you start and when you finish.
Do I need access to a gym?
This program is designed to be accessible and can be completed in the comfort of your own home or garage gym. You will need some basic workout equipment: Light & Medium Dumbbells, Barbell (optional), Bench (optional), Long Resistance Band, Mini Resistance Band, Kettlebell, and something to step up on (like a box or step).
I just had a baby. When can I start this program?
You need to wait until you've been cleared by your care provider, usually around 6 weeks postpartum. But we do include video demos for 6 exercises you can start doing right away to begin reconnecting your breath, core, and glutes.
Can I combine this program with other workouts?
No, we do not recommend combining this program with other workouts. It is so tempting to want to push yourself, but this is not the chapter to do that. Less is more. Light walking and stretching are great additions if it feels good in your body. And we have included some bonus workouts if you’re feeling really good and want a little more.
Can I see a sample workout?
Sure! Here's a sample workout from week 4 (of 8):
Pre-Work Part A:
30 Seconds Breath Work
Breathing on All Fours
Part B:
4 Sets of
6 Kettlebell Deadlifts
20 Second Glute Bridge,
Hold at top
Part C:
3 Sets
10/10 Lateral Band Walks
8/8 Reverse Lunges
Part D:
3 Sets
:15-:20 per side Side Plank from Knees
10 DB Bicep Curls
8/side Bird Dogs
Optional Stretching:
Bench Chair Stretch
What equipment will I need?
This program is designed to be accessible and can be completed in the comfort of your own home or garage gym. You will need some basic workout equipment: Light & Medium Dumbbells, Barbell (optional), Bench (optional), Long Resistance Band, Mini Resistance Band, Kettlebell, and something to step up on (like a box or step).
Managing Diastasis or Incontinence?
I've GOT YOU.
Navigating fitness with a changed body can feel intimidating, but you don’t have to figure it out alone. With over 10 years of experience working with clients managing diastasis, incontinence, and similar challenges, I’m here to help.
Inside the 8-Week Postpartum Athlete Training Program, I provide personalized guidance on how to approach your workouts safely and effectively. Have questions or need a form check? You’ll have direct access to support through the Train Heroic app, where you can get expert advice from me + my team.
You will not regret taking your time to ease back into exercise postpartum.
You will Regret pushing boundaries before your body, mind or baby was truly ready for you to.
You will not regret taking your time to ease back into exercise postpartum.
You will Regret pushing boundaries before your body, mind or baby was truly ready for you to.
Come back from pregnancy and postpartum stronger than you were before. You don’t have to question if you’re ready to jump back into Crossfit, lifting or running at six weeks, but rather start rehabbing and building back to the activities you love.
Join today and start your journey when you’re ready.
When you join, you’ll get instant access to:
GET IN NOW BEFORE THE PRICE GOES UP!
For a limited time, you can lock in your price at just $29—but hurry, after the relaunch, the price will increase to $35. This special rate won’t last long, so now’s the perfect time to join.
8 Weeks of Workouts
Designed to take you from you exercise clearance to getting you back to the kind of training you enjoy!
Video Demos + Coaching For Each Movement
Newly recorded videos to guide every step you take inside the program.
Exercise Strategy Guidance
You’re not on your own; we walk you through each phase of training.
App Access
View the entire program, each workout, the videos, + bonus coaching using the TrainHeroic app.
Mindset Guidance For Each Phase of Workouts
Receive guidance in each phase of the program so you'll know exactly what to be focusing on.
Breathing Videos + Coaching
Learn how to breathe while you're moving + returning to more dynamic exercises later in the program.
Message Me + My Team
Gain access to in-app messaging if you have questions or need additional support.
