This program has been developed after years of working exclusively with postpartum athletes and adding Kristin’s expertise in working with weightlifters to help you return to weightlifting stronger and more efficiently than ever. Your patience with this process will be rewarded!
The 10-Week Olympic Weightlifting Follow On Program.
If you have already completed a postpartum rehab program (such as our 16-week Postpartum Return to Fitness Program or worked with a pelvic floor PT), our 10-week Follow On program is a great option.
This program is delivered via an e-book PDF. If you want Teambuildr App access to have your programming delivered via an app, purchase the Teambuildr add-on option.
Starts at week 7, this program introduces weightlifting drills to help you refine your lifting technique, gradually working back towards the snatch and clean & jerk.
This program is a 4 day a week strength and conditioning program, for 16-weeks. There are 64 total training days.
This program is best completed with a full gym available.
Requirement equipment:
- Barbell + Bumper Plates
- Bench (for Bench Press + Hip Thrusts)
- Free Weights (Dumbbell and/or Kettlebells)
- Box (for Step Ups, could use stairs or a bench as an alternative)
- Resistance Bands (Looped or Crossover Symmetry) + Point of Attachment
- Mini Band
- Pilates Ball
- Pull Up Location
- Conditioning Machine or Alternative Option (Rower, Bike, Ski Erg, Walking/Running Route)
Optional Equipment:
- Cable Machine
- Sled
Gina Conley
is the head coach at MamasteFit, a strength and conditioning facility focused on prenatal and postpartum fitness training. She has her masters in exercise science, and is a certified birth doula. She has been exclusively training prenatal and postpartum women for the past several years, and has refined her fitness programs to meet the demands of each phase of the perinatal period. Her programming focuses on improving strength and comfort during pregnancy, preparing for the demands of labor, and then recovery and return to fitness in the postpartum period. Gina is mother to two little ones, Adeline and Eoghan. Gina is an Army veteran with a combat deployment to Afghanistan, and now military spouse.
Kristen Pope
is a two time National Championship medalist in the Snatch, a member of Team USA Weightlifting, and a coach in gymnastics and weightlifting. Kristin is also a certified Sports Nutrition coach with a passion for helping women with their fitness goals during pregnancy and postpartum periods. She became a mom to Scarlett Rose in 2020!
