ROOTED - The Pospartum Rebuild

Rooted: The 16-Week Postpartum Rebuild

Build a Foundation That Lasts.

Postpartum is not a "six-week checkup" and done. It is a season of intentional rebuilding. Whether you are at least 8 weeks postpartum or 2 years postpartum, if you have never intentionally reconnected with your core and pelvic floor, this is where you begin.

Rooted is a comprehensive, 16-week standalone program designed to take you from the very first steps of deep core reconnection to a place of total physical confidence. This foundational work is essential for any woman who wants a rock-solid core and a deep understanding of her movement before progressing to heavier loads.

The Bridge to Your Future Strength

This isn't a "bounce back" plan. It is a science-backed roadmap created to ensure your foundation is unbreakable. Rooted is designed to be your first step in the WMN PWR journey; once completed, you will be perfectly prepared to transition into the Rising program—our dedicated "bridge" phase that prepares your body for high-intensity resistance training.

The 16-Week Progressive Roadmap:

• Phase 1: The Reconnect (Weeks 1–4) – Focus on breathwork, pelvic floor coordination, and waking up the deep core muscles.
• Phase 2: The Rebuild (Weeks 5–8) – Introducing bodyweight and light resistance movements that mimic your daily life—carrying, reaching, and squatting.
• Phase 3: The Tension (Weeks 9–12) – Building foundational strength and ensuring core integrity remains the priority as movements become more complex.
• Phase 4: The Integration (Weeks 13–16) – The "Strength Bridge." We prepare your body for higher intensity, stability, and stamina, ensuring you are 100% ready for the Rising phase.

What is Inside the Rooted Blueprint:

• 16 Full Weeks of Programming: No guesswork. Every day is laid out for you.
• The Kitchen Blueprint: Dedicated nutrition guidance specifically for the postpartum and recovery season.
• Gym & At-Home Tracks: Choose the path that fits your current life. Seamlessly transition between the two to stay consistent.
• The Science of the Rebuild: Deep-dive education on why we move the way we do.
• Lifetime Access: Download your 33-page digital manual and keep it forever. You set the pace and own the knowledge.

This is where your strength begins. Stop rushing the process and start honoring the rebuild.

Build your foundation. Step into your Rooted phase.