9 Week Postpartum Program
Embrace your postpartum journey with strength, confidence and connection. A gradual, expert led return to the physical activity you love, with or without your new bub by your side.
Reserve your spot
Restore your strength for the demands of motherhood.
Pregnancy and childbirth lead to significant transformations in the body, including weakened abdominal and pelvic floor muscles. These changes, while natural, highlight the need for gradual, focused rehabilitation to restore pre-pregnancy strength and adapt to the new physical demands of motherhood.
Our 9 Week Postpartum Program is expertly led by elite athlete, exercise physiologist, nutritionist and mother Noella Green. The program focuses on helping you return to your desired level of physical activity postpartum. Whether you are aiming to regain basic function or pursue high intensity exercise, our goal-focused approach puts you at the centre.
Classes can be taken with or without your new bub. We encourage you to revel in this time for yourself, or use it for extra connection.
The most supportive, expert led postpartum support available.
Expert Led Assessments
Your journey commences with a comprehensive assessment and treatment by our Women’s Health Physiotherapist, ensuring your bespoke program respects your body’s postpartum needs. This includes a general screening of your pelvic floor, abdomen and pain pattern, and a safety for exercise review.
Progressive Customised Classes
Each class is a building block, designed to safely advance your recovery and strength. From gentle reactivation to functional strength, you will evolve at your own pace and towards your own goals in our safe, nurturing space.
Educational Insight
We empower you with knowledge about your body’s changes and how to manage them, so you understand what is happening and why at each stage of your recovery.
Continuous Support and Mid-Program Assessments
We keep track of your progress, address any concerns, and adjust your routine as necessary. Your mid-program assessment ensures that you are on the right track.
A Supportive Community
Connect with other mothers who share your journey in a nurturing environment. Forge lasting friendships, share experiences, and enjoy motherhood together.
Enduring Engagement and Measurable Improvements
Post-program pathways help you maintain and build on your progress. We track that progress with simple exercises, from an initial single calf raise to a bridge, so you see the tangible benefits of your commitment.
Guided by Noella Green.
Noella is an elite athlete, exercise physiologist, nutritionist and mother. She understands the postpartum body from the inside out, and leads every Saturday class with a goal-focused approach that keeps you at the centre.
Her focus is helping you return to the physical activity you love, safely and at your own pace, whether that is regaining basic function or building back to high intensity exercise.
Nine weeks, structured around you.
A clear path from your first assessment through to functional strength, with check-ins along the way to keep you on track.
When: Up to 2 weeks before starting, ensuring you are at least 4 to 6 weeks postpartum.
What: A thorough initial assessment with our expert Women’s Health Physiotherapist, including a general screening of pelvic floor, abdomen and exercise safety.
When: Saturday mornings with Noella for 45-minute sessions.
What: Stretch and Reactivate classes to ease tension and awaken your core, introducing gentle movement patterns suitable for all fitness levels.
Special attention: Tailored for all mothers, with a special focus for those with C-section or perineal scarring.
When: A Wednesday or Friday morning at the start of week 5.
What: A mid-assessment with your Exercise Physiologist and/or Women’s Health Physiotherapist to track progress and adjust as needed.
Focus: A comprehensive review of pain patterns, pelvic floor health and overall wellbeing.
What: Progress to functional movements that can integrate your baby into the workout (optional), building strength and improving your overall fitness.
How: Incorporate exercises like squats, lunges and workouts to enhance daily function.
When: Final assessments with your Exercise Physiologist and/or Women’s Health Physiotherapist in week 8 or 9, before the last class of the program.
Outcome: Validate your progress with essential metrics to celebrate your achievements.
What next: We discuss follow-up options to keep you motivated and ensure you continue to thrive in your fitness journey.
Weeks of Saturday morning 8am classes, 1 x 45 to 60 minute Women’s Health Physiotherapy treatment, 2 x Exercise Physiologist treatments, at-home exercises, and access to a group platform for tips, encouragement and connection. Our next class program opens in August.
Book your programInterested in the pregnancy program instead? View the 9 Week Pregnancy Program.