Rebuild for Mums is the postpartum program that meets you where you are and builds you back with intention.
Strength training, pelvic floor physio support and body awareness so you know yourself before returning to everything else.

JOIN THE PROGRAM

REBUILD

FOR MUMS

✔️ 12-Week Structured Rebuild Program
A progressive, full-body plan to rebuild your core, pelvic floor and strength with clear guidance at every stage.

✔️ Weeks 0–6 Fully Guided Follow-Along Sessions
No counting, no programming, no need to leave the house. You press play and train alongside your coach and pelvic floor physio as you reintroduce movement.

✔️ Weeks 7–12 Progressive Strength Phase
Transition into structured workouts where you track your reps and weights inside the app, building independence and confidence.

✔️ Pelvic Floor Physio Education Series
Evidence-based guidance on your pelvic floor, prolapse, bladder and bowel symptoms, breastfeeding and exercise, and realistic recovery expectations.

✔️ Postpartum-Specific Exercise Library
Step-by-step videos with regressions and progressions so you can meet your body where it is on any given day.

✔️ Core and Pressure Management Tutorials
Learn how to breathe, brace and lift without doming, coning or bearing down.

✔️ C-section Recovery Support
Scar care tutorials, mobility strategies and exercise modifications.

✔️ Symptom-Based Progression Framework
Clear rules for when to progress, hold or modify based on how your body feels.

✔️ Coach Support for 12 Weeks
Direct access for questions and calendar adjustments so your training fits your real life.

✔️ App Access for 12 Weeks
All workouts, education and tracking in one place so you can train at home with your baby nearby on your schedule.

✔️ Designed for Postpartum and Beyond
Suitable from early postpartum through to months or years later if you never completed a proper rebuild phase.

“This program was designed to help mums navigate that early postpartum period with confidence and guidance. ”

— Sam Garrido (Women's Health Physio/ Owner of Empower Her Physio/ Co-Creator of Program)

“There is too big a gap between living in your post-baby body and returning to the exercise you once knew. If you don’t rebuild properly, things are harder later.
”

— Emma Scrench (Women's Fitness Coach / Founder of Her Phase / Co-Creator of Program

Why Most Postpartum Training Fails

This is not some random postpartum workout plan.

✔️ Strength training, not just rehab
You rebuild real capacity so you can lift, train and progress long term.

✔️ Pelvic floor physio integrated
Education is built into the program so you understand your symptoms, not fear them.

✔️ Breath and pressure strategy taught
You learn how to lift without bearing down or creating unnecessary pressure.

✔️ Symptom-based progression
Clear rules for when to move forward and when to hold.

✔️ Structured but flexible
Train 1–3 days per week, depending on your capacity.

✔️ From home to gym
Start with guided follow-along sessions and transition into structured strength training.

By the end of Rebuild for Mums, you will:

✨ Understand how your core and pelvic floor actually function
✨ Lift, carry and train with more strength and confidence
✨ Know when your body is ready to progress
✨ Feel confident returning to gym-based training
✨ Stop second-guessing every single movement
✨ Have a clear pathway forward, not a temporary fix

This is about building strength you trust.

JOIN US

“I was cleared to exercise but had no idea how to start. This was the first time I felt guided rather than guessing.”
“I can now train without worrying about leaking or heaviness, and I actually trust my body again.”
“I was doing all the workouts but still felt disconnected from my core. This gave me structure, clarity and a way to rebuild that actually made sense.”
“I finally feel strong again without feeling anxious about it.”
“You don’t realise what strength you need until you’re holding your baby and struggling to get off the floor. Finding this at 36 weeks pregnant was the best decision I made.”

You can begin from early postpartum in the guided Weeks 0–6 phase, provided your medical provider has cleared you for gentle movement. If you are 7+ weeks postpartum and cleared for exercise, you can move into the structured rebuild phase.
No. Many women join months or even years later when they realise they never properly rebuilt their strength and core function
The program teaches pressure management and symptom-based progression so you can train appropriately. If symptoms are significant or worsening, we recommend working alongside a pelvic health physiotherapist.
No. The early phase is fully home-based. The later strength phase can be completed at home or in a gym setting.
This is a structured strength program with pelvic floor physio education embedded. It does not replace individual medical assessment or treatment.
You are not behind. Whether you are 7 weeks or 2 years postpartum, this program meets you at your current capacity and builds forward from there.
The program price is $249.
This gives you access to the program and the Her Phase app for 12 weeks.