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Return to Strength. Return to Confidence. Return to You.
An 8-week postpartum training program designed by Brianna Battles and tested by Katrin Davidsdottir & Annie Thorisdottir to safely rebuild your strength, core, and conditioning after pregnancy.
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"I feel like my pelvic floor and core are stronger and work better than pre-pregnancy!
Amber W.
Why Postpartum Training Feels So Hard to Figure Out
Everything feels different after having a baby.
Your core feels unfamiliar. Your body moves differently. And every article or post online seems to say something different about what you should or should not do.
So you hesitate. You second guess every movement.
It is not because you are weak. It is because no one showed you how to rebuild.
That is why we built this program.
Designed by Brianna Battles and tested by Katrin Davidsdottir & Anne Thorisdottir, this 8 week progression reconnects your core and pelvic floor, rebuilds your strength step by step, and guides you safely back to real training.
Welcome to the Program
Explaining the Structure
Pelvic Floor & Core 101
Powered by Champions, Guided by Expert Coaching You Can Trust
Leading the way is Brianna Battles, one of the world’s foremost specialists in pregnancy and postpartum athletic training.
- Founder of the Pregnant & Postpartum Athlete™ method
- Educator of thousands of coaches and athletes worldwide
- Trusted consultant to elite sports teams and health organizations
Brianna’s proven methods, combined with the lived experience of Katrín and Annie, create a program that blends science, safety, and real-world results. This isn’t just theory—it’s a training plan built, tried, and tested by women who’ve been where you are.
Program Details
Who's It For?
• You recently had a baby and want a clear plan to return to training safely
• You want to rebuild your core, pelvic floor, and strength before jumping back into hard workouts
• You are an athlete who wants to return to lifting, CrossFit, running, or real training the right way
• You feel ready to move again but are unsure what is safe or how to progress
• You want guidance from postpartum training experts instead of guessing what your body can handle
How long is it and time commitment
8 Weeks of Structured Postpartum Training
The program is designed to guide your return to training step by step over eight weeks, progressing through four phases: Foundation, Reintegration, Consistency, and Confidence.
4 Workouts Per Week
Each week includes four training sessions that gradually rebuild your strength, coordination, and conditioning while respecting the demands of postpartum recovery.
30 to 45 Minutes Per Session
Workouts are designed to fit into real life. Most sessions take about 30 to 45 minutes including warm up and recovery work.
Progressive Programming
Every phase increases workload, movement complexity, and training capacity so you rebuild your body safely and confidently over time.
Equipment Needed
You only need a few simple pieces of equipment to complete the program.
• Light dumbbells
• Kettlebell
• Long resistance band
• Mini resistance band
• Barbell (optional. All movements can be modified with dumbbells)
• You recently had a baby and want a clear plan to return to training safely
• You want to rebuild your core, pelvic floor, and strength before jumping back into hard workouts
• You are an athlete who wants to return to lifting, CrossFit, running, or real training the right way
• You feel ready to move again but are unsure what is safe or how to progress
• You want guidance from postpartum training experts instead of guessing what your body can handle
8 Weeks of Structured Postpartum Training
The program is designed to guide your return to training step by step over eight weeks, progressing through four phases: Foundation, Reintegration, Consistency, and Confidence.
4 Workouts Per Week
Each week includes four training sessions that gradually rebuild your strength, coordination, and conditioning while respecting the demands of postpartum recovery.
30 to 45 Minutes Per Session
Workouts are designed to fit into real life. Most sessions take about 30 to 45 minutes including warm up and recovery work.
Progressive Programming
Every phase increases workload, movement complexity, and training capacity so you rebuild your body safely and confidently over time.
You only need a few simple pieces of equipment to complete the program.
• Light dumbbells
• Kettlebell
• Long resistance band
• Mini resistance band
• Barbell (optional. All movements can be modified with dumbbells)
Introducing
Empower Postpartum - $119 (20% Off Early Bird)
An 8 week postpartum training program designed to help you rebuild your core, restore strength, and safely return to real training after having a baby.
Continue to Checkout4 workouts per week across 4 phases: Foundation, Reintegration, Consistency, and Confidence. A clear plan that rebuilds strength and training capacity step by step.
Built in breathing work, core connection, and pelvic floor coordination to help restore stability and support safe training.
Clear video demonstrations and coaching cues so you know exactly how every movement should feel and look.
Short educational videos explaining how to approach postpartum training, progress safely, and avoid common mistakes.
Train alongside other women inside the Empower app with access to coaches and a supportive community.
Let customers speak for us
FAQ
How long do I have access?
You will have access to the program in-app for 6 months post-purchase, and you can reactivate the membership for a $10 maintenance fee (which we pay to upkeep the program). All you have to do is write us at hello@empowerbydottir.com, and we will reactivate the program.
When can I start the postpartum program?
You can begin once you have received clearance from your doctor. The program is designed to meet you in the early rebuilding phase and guide you safely back into training.
Do I need a gym to do this program?
No. The program can be done at home with a few basic pieces of equipment including light dumbbells, a kettlebell, a long resistance band, and a mini resistance band. A barbell is optional and movements can be modified with dumbbells.
Can I combine this program with other workouts?
We do not recommend combining this program with other training. The goal is to rebuild your body intentionally and safely. Light walking or gentle movement can be great additions if they feel good in your body.